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Ep 49 | Hidden Messengers: Hack Your Hormones with Simple Daily Wins
Episode 49
Episode 49: Host Dennis Fenrich (with AI-assisted scripting) demystifies hormones — the silent chemical messengers that control your energy, mood, cravings and body composition. With a mix of listener-friendly explanations, technical notes and personal anecdotes (plus the occasional Liquid Death sip), Dennis walks through what hormones are, how they communicate, and why they matter.
The episode introduces five core hormones — cortisol (stress manager), insulin (energy traffic cop), leptin (satiety signal), ghrelin (hunger hormone), and the sex steroids estrogen and testosterone — explaining both simple, everyday descriptions and concise technical functions. Dennis also highlights how the environment and daily choices shape these hormones.
Topics covered include the role of sleep in regulating cortisol, leptin and ghrelin; how whole foods vs processed foods and activity level affect insulin; the effects of strength training and excessive cardio on testosterone and cortisol; and practical stress-management tools like breathwork, mindfulness and building daily rhythms with light exposure and consistent schedules.
Key takeaways: you don’t always need lab tests to start balancing hormones — daily habits are powerful levers. Practical, bite-sized actions recommended include prioritizing consistent sleep, swapping processed snacks for whole foods, strength training 2–3 times per week, and adopting a simple stress-reset habit. Dennis encourages picking one small habit to practice this week and building consistency over time.
Expect a conversational, often humorous episode that blends science with real-life application, an exploration of AI-assisted content creation, and a clear call to actionable, sustainable steps listeners can take to support hormonal balance.
Published on 5 hours ago