Creatine Isn’t Just for Muscle

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

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 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 [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 [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 [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://doi.org/10.1146/annurev-nutr-071812-161528] https://my.clevelandclinic.org/health/diseases/22206-insulin-resistance [https://my.clevelandclinic.org/health/diseases/22206-insulin-resistance]

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/

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/

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/