Health Recoded

Travel Nursing Explained: Pay, Stipends & Everything You Need to Know

Tue, 14 Jul 2026 16:00:00 -0700

Considering becoming a travel nurse?

In this episode of Health Recoded, I break down everything you need to know before taking your first travel nursing assignment—from pay and tax-free stipends to housing, contracts, and what travel nursing is really like.

After four years as a travel nurse working across the United States, I share the lessons I wish someone had told me before I accepted my first assignment.

Travel nursing can be an incredible way to increase your income, explore new cities, and grow professionally—but it also comes with unique challenges that many new travelers don't expect.

In this episode, we cover how travel nursing works, how travel nurse pay is structured, common mistakes to avoid, and practical tips to help you start your first assignment with confidence.

We cover:

What travel nursing is and how it works
Travel nurse pay, tax-free stipends, and GSA guidelines
Common challenges new travel nurses face
What to prepare before your first assignment
Tips from a veteran travel nurse for a successful assignment

If you're thinking about becoming a travel nurse or preparing for your first contract, this episode will give you a practical, realistic guide to getting started.

Chapters:

00:00 Intro

00:36 What Is Travel Nursing?

01:58 How to start Travel Nursing

04:15 How Travel Nurse Pay & Stipends Work

09:16 IRS Tax Home Rules Explained

11:20 How Travel Nurse Stipends are Structured

12:56 Common Travel Nurse IRS audit risks

14:29 The Reality of Travel Nursing - What Makes it Difficult?

26:08 What to Prepare Before Your First Assignment

29:00 How to Set Up Travel Nurse Housing

31:13 What to Pack to Bring on Your First Assignment

32:57 How to Prepare for Your First Assignment (before you get there)

35:37 Veteran Travel Nurse Tips

43:07 Was Travel Nursing Worth It?

46:42 Key Takeaways

Subscribe for more conversations that help you better understand your health, healthcare careers, and the science behind the human body. New episodes every week.

This content is for educational and informational purposes only and should not be considered legal, tax, or financial advice. Tax laws can vary by individual circumstance, so consult a qualified tax professional regarding your own situation.

Resources:

https://www.andersgroup.org/blog/understanding-stipends-and-maximizing-your-experience

https://travelnursecalc.com/blog/am-i-duplicating-expenses-correctly-travel-nurse/

American Nurses Association. (2024). Travel nursing: Opportunities and considerations. https://www.nursingworld.org

Internal Revenue Service. (2024). Publication 463: Travel, gift, and car expenses. https://www.irs.gov/publications/p463

U.S. General Services Administration. (2024). Per diem rates. https://www.gsa.gov/travel/plan-book/per-diem-rates

National Council of State Boards of Nursing. (2024). Nurse Licensure Compact (NLC). https://www.nursecompact.com

Travel Nurse Tax. (2024). Tax home rules for travel healthcare professionals. https://traveltax.com

Travel Nurse Calc. (2024). Travel nurse stipend and duplicated expense guidelines. https://travelnursecalc.com

Menopause Explained: Hormones, HRT & What Happens to the Body

Tue, 07 Jul 2026 16:00:00 -0700

What happens to the female body during menopause?

In this episode of Health Recoded, I sit down with @SharonLemoine-ARNP to discuss menopause, perimenopause, hormone replacement therapy (HRT), and some of the most common misconceptions surrounding hormone health.

Sharon is the founder of Gig Harbor Medical Spa and Concierge Medicine in Washington State, where she specializes in hormone optimization, menopause care, perimenopause, weight management, functional medicine, peptide therapy, and gut health.

Many women are told that symptoms such as fatigue, weight gain, brain fog, poor sleep, reduced libido, mood changes, and loss of muscle mass are simply a normal part of aging. However, hormonal changes during perimenopause and menopause can have significant effects on multiple systems throughout the body.

In this episode, Sharon explains the physiology of menopause, how hormone levels change during the transition, and what the current evidence says about hormone replacement therapy.

We cover:

- What happens hormonally during perimenopause and menopause
- Hormone replacement therapy (HRT) explained
- Common myths and misconceptions about HRT
- Practical ways to support health during menopause

If you're looking to better understand menopause, hormone replacement therapy, and women's health, this episode provides a science-based and approachable place to start.

Subscribe for more conversations that help you better understand your body and health. New episodes weekly.

Chapters

00:00 Intro
03:39 The differences with faith based healthcare
05:23 How has healthcare failed women in menopause?
07:35 What actually happens during menopause?
10:45 Why Testosterone Matters for Women's Health
13:00 How does HRT help with menopause?
17:19 When to seek care for hormone changes and menopause
29:09 Where to seek support for hormone changes
21:20 Common Myths About Hormone Therapy
25:32 How long should HRT last?
26:42 Supportive care for Menopause without HRT
29:01 Benefits and Risks of HRT
30:51 The difference between perimenopause vs menopause
32:52 Testosterone in Women
42:00 How to Support Your Body During Menopause
48:08 Key Takeaways

The Hidden Side of Healthcare

Tue, 30 Jun 2026 16:00:00 -0700

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 hospitals
How healthcare administration affects nursing care and patient outcomes
The relationship between healthcare administrators and clinical staff
Why communication breakdowns can impact patient safety and care quality
The importance of preventative care and system-level thinking in healthcare

If 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.

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

Tue, 23 Jun 2026 16:00:00 -0700

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

What Your Metabolism is Actually Doing

Tue, 16 Jun 2026 16:00:00 -0700

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 aging
Differences in metabolism between men and women
Whether metabolism really slows down or “breaks” over time
How lifestyle factors like sleep, activity, and muscle mass affect metabolic rate

If 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

Creatine Isn’t Just for Muscle

Tue, 09 Jun 2026 16:00:00 -0700

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/

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

Tue, 02 Jun 2026 16:00:00 -0700

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/

How Loneliness Affects the Body: Why Connection Protects Your Health

Tue, 26 May 2026 16:00:00 -0700

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/

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

Tue, 19 May 2026 16:00:00 -0700

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

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

Tue, 12 May 2026 16:00:00 -0700

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

What Sitting All Day Is Doing to Your Body

Tue, 05 May 2026 17:00:00 -0700

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 inactivity
The difference between disuse vs overuse
How many steps per day you actually need for health
Practical nursing-based tips to increase daily movement

If 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 outcomes
American Institute for Cancer Research — Global step averages
Physical 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.

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

Tue, 28 Apr 2026 17:00:00 -0700

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 heartbreak
The neuroscience of heartbreak (and why it can feel like addiction)
How heartbreak impacts the nervous system and emotional regulation
How long it actually takes to heal and “process” heartbreak
Common breakup advice that can slow your healing
Tools to reduce rumination and support emotional recovery

If 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 overlap
Fisher et al., 2010 — Love, rejection, and addiction pathways
Eisenberger & Lieberman, 2004 — Neural basis of social pain
O’Connor et al., 2008 / 2019 — Grief and brain function
American Psychiatric Association — DSM-5-TR (Prolonged Grief Disorder)
Bonanno, 2009 — The Other Side of Sadness
https://houstondbtcenter.com/healing-after-heartbreak/

Topics covered: heartbreak healing, breakup recovery, nervous system regulation, emotional processing, and mental health education.

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

Tue, 21 Apr 2026 14:00:00 -0700

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.

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

Tue, 14 Apr 2026 14:00:00 -0700

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.

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

Tue, 07 Apr 2026 14:00:00 -0700

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/

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

Tue, 31 Mar 2026 14:00:00 -0700

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

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

Tue, 24 Mar 2026 14:00:00 -0700

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.

How does Testosterone affect the Body?

Tue, 17 Mar 2026 14:00:00 -0700

In this episode of Health Recoded, we break down Testosterone and what it’s actually doing in the body. We’ll talk about:

- Where Testosterone comes from and how it works
- How Testosterone affects the different bodily systems
- How to support healthy T levels

If you find this information helpful, consider subscribing for more episodes like this. New conversations are released weekly.

Chapters
00:00 Intro
01:18 Where does Testosterone come from?
03:20 How does T affect the Brain?
05:36 Testosterone and Reproductive health
07:29 T and Bone health
08:58 Testosterone and Cardiovascular health
11:00 T on the Muscular system
12:26 How does T affect Metabolism?
15:22 Testosterone affects your Mood and Stress levels
17:40 Tesosterone and Longevity
18:42 Nursing tips: How to support healthy T levels
22:24 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://my.clevelandclinic.org/health/articles/24101-testosterone
https://pmc.ncbi.nlm.nih.gov/articles/PMC12023631/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4330791/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8636244/
https://joe.bioscientifica.com/view/journals/joe/217/3/R25.xml

How Hydration affects the Skin and why Skincare products may not be working

Tue, 10 Mar 2026 14:00:00 -0700

In this episode of Health Recoded, we break down skin health and why your skincare routine may not be working. We’ll talk about:

- The basic structure and function of the skin
- How hydration influences skin health at a cellular level
- What dehydration looks like in the skin
- Where skincare products actually help
- A nursing perspective on simple, effective skin care

If you find this information helpful, consider subscribing for more episodes like this. New conversations are released weekly.

Chapters
00:00 Intro
00:56 Anatomy of the Skin
06:07 Why Hydration matters so much
06:58 Hydration vs Skincare products
09:12 What Dehydration looks like in the Skin
11:01 Where Skincare still matters
12:47 Nursing tips: Simple and effective Skincare
15:09 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.notion.so/2e5ffa1c7d95807a9664e59f98923aeb?pvs=21
https://pmc.ncbi.nlm.nih.gov/articles/PMC4529263/
https://www.healthline.com/health/dehydrated-skin#symptoms
https://pmc.ncbi.nlm.nih.gov/articles/PMC6279727/

How the Muscular System Works and Why Lifting Changes the Body

Tue, 03 Mar 2026 15:00:00 -0700

In this episode of Health Recoded, we break down how the muscular system works and how strength training affects the body. We’ll talk about:

- The anatomy and physiology of the muscular system - specifically skeletal muscle
- Why weight lifting builds muscle
- Debunking the “bulky” myth
- Benefits of weight training
- How to incorporate sustainable weight training into your health

If you find this information helpful, consider subscribing for more episodes like this. New conversations are released weekly.

Chapters
00:00 Intro
00:54 Muscle Anatomy
02:24 Muscle Physiology
04:19 What happens when you lift weights?
05:53 Hypertrophy: What is it?
08:18 Debunking the “Bulky” myth
10:45 How does weight lifting affect your health?
15:52 Nursing perspective: Sustainable weight training
22:00 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:
https://www.ncbi.nlm.nih.gov/books/NBK532258/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6916202/
https://www.ncbi.nlm.nih.gov/books/NBK537139/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10587333/
https://www.healthline.com/health/fitness/benefits-of-strength-training#benefits

How Hydration and Electrolytes affect the Body

Tue, 24 Feb 2026 15:00:00 -0700

In this episode of Health Recoded, we break down hydration and what it actually works in the body. We’ll talk about:

- What hydration actually means
- Different electrolytes in the body and their functions
- The difference between under-hydration and over-hydration
- Nursing tips for practical hydration guidance

* Here is the article I mention comparing the different electrolyte powders *

https://www.electrolytespowderreviews.com/top-15-electrolytes-powders?gad_source=1&gad_campaignid=23350666232&gbraid=0AAAAAob9BEY_rGVD-PojnbAgP4_Ss-zrq&gclid=CjwKCAiA95fLBhBPEiwATXUsxCvjigu_aNIcU5zHseUxU86lPSv8FnvBV_seVc8Wl_Tqi1drju-qeBoCtg8QAvD_BwE

If you find this information helpful, consider subscribing for more episodes like this. New conversations are released weekly.

Chapters
00:00 Intro
00:54 What hydration actually means
02:33 Electrolytes: what are they and why do they matter?
04:05 Why just drinking water in’t always enough
05:10 Too little water: Dehydration
07:32 What happens when you drink too much water?
09:43 When electrolytes are important
11:07 Nursing tips: practical hydration guidance
14:34 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:

https://www.nutritionnews.abbott/lifestyle-nutrition/diet-wellness/What-Is-Hydration-on-a-Cellular-Level-and-Why-Is-It-Important/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4470176/
https://my.clevelandclinic.org/health/diseases/9013-dehydration
https://www.ncbi.nlm.nih.gov/books/NBK555956/

How does the Immune system work and what does it mean to have healthy Immunity?

Tue, 17 Feb 2026 15:00:00 -0700

In this episode of Health Recoded, we break down the Immune system and what it’s actually doing in the body. We’ll talk about:

- The different components of the immune system
- Innate vs. Adaptive immunity
- Why you don’t always feel your immune system - even when it’s working
- Nursing tips for supporting a healthy immune system

If you find this information helpful, consider subscribing for more episodes like this. New conversations are released weekly.

Chapters
00:00 Intro
00:55 Anatomy
04:19 Innate Immunity
06:11 Adaptive Immunity
07:37 What the Immune system does when you feel healthy
08:57 Why you only feel the Immune system when it is overwhelmed
10:48 What happens when the Immune system becomes dysregulated?
12:04 How to support Immune Function: Nursing perspective
16:49 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://my.clevelandclinic.org/health/body/21196-immune-system
https://www.ncbi.nlm.nih.gov/books/NBK279364/
https://www.cdc.gov/healthy-weight-growth/about/enhancing-immunity.html

How Cortisol affects your health

Tue, 10 Feb 2026 15:00:00 -0700

In this episode of Health Recoded, we discuss cortisol and how it affects the human body. We’ll talk about:

- Where cortisol comes from
- How cortisol feels in the body
- Nursing tips to support healthy cortisol

If you find this information helpful, consider subscribing for more episodes like this. New conversations are released weekly.

Chapters
00:00 Intro
01:10 Where does Cortisol come from?
03:28 How Cortisol present in the Body
05:15 How Cortisol can affect the Body
06:38 Why Cortisol can get “stuck”
07:19 Alex’s personal story
08:23 How to support Cortisol health
11:38 Key Takeaways

This content is for educational and informational purposes only and is not a substitute for guidance provided directly by a medical practitioner.

Resources:
https://my.clevelandclinic.org/health/articles/22187-cortisol
https://www.ncbi.nlm.nih.gov/books/NBK538239/
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

How Emotions Live in the Body — Anger, Sadness, and Joy

Tue, 03 Feb 2026 15:00:00 -0700

In this episode of Health Recoded, we break down how emotions show up in the body - namely anger, sadness, and joy. We’ll talk about:

- How different emotions activate different parts of the nervous system
- How different emotions physically feel
- Nursing tips to consider when feeling certain emotions so we can help create healthy habits

If you find this information helpful, consider subscribing for more episodes like this. New conversations are released weekly.

Chapters
00:00 Intro
00:44 How different emotions feel in the body
02:06 Anger
04:10 How to support Anger in the body
05:42 Sadness/Grief
08:18 How to support Sadness in the body
10:08 Joy
12:21 How to support feeling Joy
14:00 Key Takeaways

This content is for educational and informational purposes only and is not a substitute for guidance provided directly by a medical practitioner.

Resources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC4692323/
https://www.mentalhealth.com/library/handling-anger-management-relapses
https://mhanational.org/resources/10-healthy-ways-to-release-rage/p
https://www.medicalnewstoday.com/articles/emotions-trapped-in-the-body#seeking-help
https://www.mlapsychology.com/how-grief-shows-up-in-the-body/
https://www.healthline.com/health/affects-of-joy#3-Your-autonomic-nervous-system

How the Menstrual Cycle affects the Female Body

Tue, 27 Jan 2026 17:00:00 -0700

In this episode, we break down the menstrual cycle and what it’s actually doing in the body. We’ll talk about:
- The female anatomy
- What hormones are involved throughout the cycle
- What is happening in each cycle
- Nursing tips for management

If you find this information helpful, consider subscribing for more episodes like this. New conversations are released weekly.

Chapters

00:00 Intro
00:35 Anatomy
03:00 What hormones are involved
04:48 Follicular Phase
07:15 Ovulation
09:22 Luteal Phase
11:23 Menstruation
12:20 Review
13:33 Nursing Tips

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://my.clevelandclinic.org/health/body/23953-follicular-phase
https://my.clevelandclinic.org/health/articles/23439-ovulation
https://my.clevelandclinic.org/health/articles/10132-menstrual-cycle
https://www.ncbi.nlm.nih.gov/books/NBK279054/
https://www.whisanantonio.com/how-to-feel-your-best-during-your-period/

How Caffeine, Stress, and Screens affect Sleep

Tue, 20 Jan 2026 17:00:00 -0700

In this episode, we break down sleep and how different things can disrupt it.

We will cover:
- How sleep works in the brain
- How caffeine, stress, and digital screens can alter sleep
- Nursing tips to help improve your sleep

If you found this information helpful, consider subscribing for more episodes like this. New conversations are released weekly.

Chapters
00:00 Intro
01:39 Anatomy of Sleep
05:17 Caffeine
07:41 Stress
09:48 Screens
11:36 Nursing tips to help improve your sleep
16:23 Key Takeaway

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.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep
https://www.sleepfoundation.org/nutrition/caffeine-and-sleep
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678#:~:text=Up%20to%20400%20milligrams%20
https://www.thensf.org/screen-use-disrupts-precious-sleep-time/

How does Blood Sugar affect the Body?

Tue, 13 Jan 2026 17:00:00 -0700

In this week's episode, we break down blood and the difference between low and high blood sugar.

In this episode, we cover:
- How the body regulates blood sugar
- What is the difference between low and high blood sugar
- What are the symptoms of both
- Nursing suggestions for management

If you found this information helpful, consider subscribing for more episodes like this. New conversations are released weekly.

Chapters
00:00 Intro
00:45 What is Blood Sugar?
02:19 How does the body control blood sugar?
06:25 Low blood sugar/Hypoglycemia
07:29 High blood sugar/Hyperglycemia
08:50 Nursing management for low blood sugar
10:49 Nursing management for high blood sugar
12:16 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://medlineplus.gov/bloodglucose.html
https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/low-blood-glucose-hypoglycemia

How Estrogen Shapes the Female Body

Tue, 06 Jan 2026 17:00:00 -0700

In this week's episode, we break down Estrogen and how it affects the female body.

We will cover:
- Where Estrogen comes from and how it works
- How Estrogen affects different organ systems
- What happens as Estrogen decreases

If you found this topic helpful, consider subscribing for more episodes like this. New conversations are released weekly. Questions are always welcome in the comments.

Chapters
00:00 Intro
02:33 Where Estrogen Comes From and How It Works
04:38 Estrogen and the Brain
07:41 Estrogen and the Reproductive system
11: 37 Estrogen and Bone Health
13:34 Estrogen and Cardiovascular Health
17:57 Estrogen and the Muscular system
21:23 Estrogen and how it affects your weight and metabolism
25:10 Estrogen affects Skin, Hair and Joints
28:07 Estrogen and Longevity
31:24 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://my.clevelandclinic.org/health/body/22353-estrogen
https://pmc.ncbi.nlm.nih.gov/articles/PMC9781566/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6206851/
https://www.osmosis.org/learn/Estrogen_and_progesterone

How GLP-1 medications affect the body and why they work

Mon, 05 Jan 2026 19:00:00 -0700

In this episode of Health Recoded, we break down GLP-1 so we can understand what it’s actually doing in the body.

In this episode, we cover:
-What GLP-1 is
-How it works in the body
-Why it affects appetite and fullness
-Common misconceptions about GLP-1 medications

If you found this helpful, consider subscribing for more episodes like this. New conversations are released weekly.

Chapters:
00:00 Intro
00:36 What is GLP-1?
01:13 How GLP-1 Hormone works in the body
04:48 What GLP-1 Medications do in the body
05:40 Why does weight loss occur with GLP-1 medications?
07:15 What GLP-1 medications do NOT do
09:45 Nursing 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://pmc.ncbi.nlm.nih.gov/articles/PMC4191040/#sec2
https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists
https://www.ncbi.nlm.nih.gov/books/NBK551568/

How Fiber Affects the Body

Mon, 05 Jan 2026 19:00:00 -0700

In this episode of Health Recoded, we break down fiber and what it’s actually doing in the body.

In this episode, we cover:
-What fiber is
-How it works in the body
-Why it affects appetite and fullness
-Simple ways to add more fiber into your diet, with practical nursing guidance

Chapters:
00:00 Intro
00:58 What is Fiber and what does it do?
02:17 Why Fiber matters
05:09 Ways to add more fiber
08:02 Nursing Tips

If you found this helpful, consider subscribing for more episodes like this. New conversations are released regularly.

Resources:
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
https://www.ucsfhealth.org/education/increasing-fiber-intake
https://www.ncbi.nlm.nih.gov/books/NBK559033/

Welcome to Health Recoded

Mon, 05 Jan 2026 16:00:00 -0700

Health can feel overwhelming, confusing, and often unnecessarily scary. Health Recoded exists to change that.

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.