ENDOCRINOLOGIST / Craving for Sweets. Fatigue. Sahzams. Hormones. Nighttime activity

Understanding Energy Fluctuations and Dietary Choices Waking up without energy but experiencing a sudden boost in the evening is common. Avoiding sweets by opting for sugar substitutes can be beneficial, though our bodies are intelligent yet lazy. Just because something falls within reference values doesn't mean it's healthy or effective.

The Importance of Adequate Iodine and Intermittent Fasting Currently, there are limited adequate iodine supplements available on the market. While intermittent fasting isn't universally recommended, it has its proponents.

Addressing Stress with Alcohol: A Misguided Habit Using alcohol to manage stress is unhealthy; consuming large amounts regularly can harm your immune system over time.

'Medical Insights from an Endocrinologist' Series Introduction 'My channel focuses on strength sports but this series aims to improve health through medical advice.' Today’s discussion features endocrinologist Roman Alekseevich Terrushkin addressing chronic fatigue, morning tiredness despite sleep, cravings for sweets due to dietary issues, essential hormone tests versus marketing-driven ones—topics relevant to everyone's health.

Youthful Energy vs. Adult Fatigue: The Biological Shift In our youth, particularly between 18-25 years old, the body operates at peak efficiency due to optimal hormone levels and overall bodily function. This period is characterized by high energy levels that allow for minimal rest without significant fatigue. As we age into our 30s and beyond, lifestyle factors such as diet, sleep patterns, stress levels, and harmful habits gradually deplete these strategic resources.

Nutritional Deficiencies Impacting Vitality Athletes often suffer from a lack of B vitamins in their active forms due to genetic mutations preventing proper utilization of standard supplements like Milgamma. Magnesium deficiency is also widespread among the general population. Additionally, improper protein metabolism becomes more pronounced with age; higher meat consumption increases liver strain and disrupts protein processing.

The Crucial Role of Vitamin B in Combating Stress and Fatigue Vitamin B is essential for numerous bodily functions, particularly under stress. Chronic stress depletes these vitamins rapidly, impacting liver function which handles protein synthesis and detoxification. Athletes face constant physical and mental stress that further drains vitamin B levels, leading to chronic fatigue due to impaired mitochondrial efficiency.

Impact on Oxygen Transport and Blood Viscosity Vitamin B deficiency affects oxygen transport by altering red blood cell size (dependent on vitamins like B9 and B12), causing hypoxia or low oxygen levels. This results in thicker blood among athletes who already have high viscosity issues, complicating oxygen delivery to muscles and the brain. Consequently, mitochondria slow down their energy production processes.

To address vitamin B deficiency, using active forms of B vitamins is recommended. These can be found in comprehensive vitamin complexes that include all necessary types. Additionally, targeted supplementation with specific B vitamins may be required based on individual needs; for example, extra B1 for mental workload or additional B5 to support adrenal function during stress.

The Crucial Role of Magnesium for Athletes Magnesium is essential because it stabilizes the central nervous system and helps combat stress. Athletes, who are under constant physical strain, deplete magnesium quickly. The recommended dosage for athletes starts at 10 mg per kilogram of body weight to positively impact their psycho-emotional state and liver function.

Optimal Forms and Dosages of Magnesium For average individuals engaging in regular exercise, a starting dose would be around 400 milligrams daily. Overdosing on magnesium is rare but possible; hence it's crucial to choose absorbable forms like magnesium citrate over less effective ones like oxide. Combining different salts can help avoid side effects such as digestive issues.

Impact of Protein Utilization Disorders on Health Protein utilization disorders significantly affect health, especially after age 30 when digestive efficiency declines. Reduced stomach acidity (hypochlorhydria) and bile flow issues impair protein digestion and enzyme activation in the pancreas. This leads to inefficient ammonia removal from the body, causing elevated urea levels in athletes' tests.

Nutrient Deficiencies Compounding Protein Issues Addressing protein metabolism requires supporting liver function with nutrients like arginine or biotin for those with genetic mutations affecting its metabolism. Common deficiencies include iron, iodine, B vitamins, magnesium, and vitamin D due to their rapid depletion without adequate storage mechanisms in our bodies.

The feeling of fatigue is often debated as either a natural mechanism or something that should be corrected. At 18, people are energetic even after exertion, but by 30 this changes significantly. This shift shouldn't necessarily happen; it's partly due to the body's natural mechanisms and evolutionary biology focused on reproduction. Modern medicine allows us to live longer than our biological peak for reproduction, making it crucial to understand fundamental processes affecting energy levels.

To fundamentally improve one's condition, focus on diet, sleep, exercise, and supplements. Doing just one yields about 25% effectiveness; combining them maximizes results. In adaptive medicine practice, starting with supplements to restore natural body functions is preferred by identifying and addressing individual deficiencies first. Each person has unique issues that need tailored solutions before gradually building a healthier lifestyle over two months.

Balancing Protein Intake to Reduce Sugar Cravings Chronic fatigue often stems from an imbalance in protein intake, leading to sugar cravings. Increasing or optimizing protein consumption can help stabilize energy levels and reduce the desire for sweets. The body seeks efficiency; when it lacks something essential like adequate protein, it compensates by craving quick energy sources such as sugar.

Alternating Mental and Physical Activities for Optimal Rest Effective management of chronic fatigue involves alternating between mental and physical activities. Engaging both mind and muscles ensures comprehensive rest periods that rejuvenate the entire system. This balance is crucial because focusing solely on one type of activity leads to incomplete recovery.

Improving Sleep Quality with Supplements Sleep quality significantly impacts overall well-being but is often compromised due to various factors including nutrient deficiencies. Addressing magnesium levels can enhance sleep without long-term reliance on melatonin supplements which may affect brain function over time. A balanced approach using appropriate dosages under professional guidance helps improve sleep effectiveness while supporting other bodily functions.

Craving sweets often stems from the body's need for energy, as sugar provides a quick source. However, this can lead to negative effects like weight gain and organ damage. The real issue is usually a lack of essential nutrients; proteins are crucial since we are protein-based life forms needing them for cell renewal and synthesis. Fats come next as they serve both structural roles in hormone production and secondary energy sources, while carbohydrates should be consumed last unless you're an athlete with specific dietary needs.

The Risks of Sugar Substitutes Replacing sugar with substitutes is a debated topic. Many sugar substitutes negatively impact gut flora and intestinal function, potentially leading to bacterial overgrowth and other issues. Despite the lack of calories, these alternatives can still contribute to conditions like diabetes due to their complex effects on metabolism.

Effective Weight Management Strategies Instead of using diets or sugar substitutes for weight loss, reducing snack frequency helps stabilize insulin levels without unnecessary spikes. This approach minimizes stress on the body's insulin apparatus and supports healthier metabolic functioning.

To manage sweet cravings effectively, it's crucial to consume sweets only as a dessert after a balanced meal containing proteins, fats, and fiber. This approach helps mitigate insulin spikes that can lead to insulin resistance and type 2 diabetes. Avoiding snacks between meals is essential; instead, focus on three full meals daily to reduce unnecessary stress on the pancreas. Increasing protein and fat intake while keeping sweets out of immediate reach allows the body time to produce necessary substances that diminish sugar cravings.

The Impact of Stress on Adrenal Glands and Overall Health Stress significantly affects both athletic performance and daily life. From an endocrinological perspective, stress is perceived by the body as inflammation, leading to increased activity in the adrenal glands which release cortisol, adrenaline, and noradrenaline. Chronic stress results in reduced efficiency of adrenal function impacting thyroid gland operations since they share substrates like tyrosine for hormone synthesis.

Consequences of Chronic Stress: Energy Depletion and Hormonal Imbalance Chronic stress overloads the adrenals causing continuous cortisol release that elevates blood sugar levels leading to insulin resistance. This reduces energy production due to impaired thyroid function while decreased dopamine increases prolactin levels further disrupting sex hormones' balance. Consequently, individuals experience more stress along with fatigue.

Systematic Approach to Managing Chronic Stress Effects Eliminating all life's stresses isn't feasible; hence a systematic approach is essential involving magnesium supplements for better receptor sensitivity through Vitamin D enhancement alongside improving dopamine production via tyrosine intake aiding both adrenal & thyroid functions effectively converting T4 into T3 using zinc or selenium addressing iodine deficiency if necessary tackling chronic fatigue holistically.

The Importance of Blood Tests Beyond Reference Values Blood tests are crucial for understanding one's health, but reference values alone don't always indicate true well-being. Many people rely on these values without consulting specialists like endocrinologists who can provide a more comprehensive analysis. General blood tests offer insights into various bodily functions such as oxygen levels, iron metabolism, vitamin B status, and immune system efficiency.

Key Health Indicators to Monitor Regularly Regular monitoring should include thyroid function (TSH, T4 free), conversion rates (T3 free), and antibodies against TPO due to the widespread impact of viruses on immunity. Biochemical analyses help assess liver function and digestion effectiveness while ultrasound scans complement blood test results by providing organ-level details that might be missed otherwise.

Balancing Frequency of Medical Check-Ups with Practicality While some advocate for bi-annual screenings including ultrasounds for organs like the thyroid gland or abdominal cavity based on individual needs and genetic factors; others argue about practicality citing examples from older generations who lived long lives without frequent medical check-ups. The goal is early detection through initial frequent testing followed by adjustments based on personal health responses.

Misleading Laboratory Tests: A Marketing Ploy Many laboratories push for a wide range of tests, often driven by profit rather than necessity. Some tests are practically useless in terms of informative value and can be considered as ways to extract money from people. For instance, vitamin B levels should ideally be assessed through indirect markers like homocysteine or red blood cell size instead of direct measurement due to their cellular function.

Effective Alternatives for Common Blood Tests Direct testing for certain vitamins and minerals such as Vitamin D and magnesium is not always reliable due to various influencing factors. Instead, evaluating related hormones or proteins provides more accurate insights; e.g., parathyroid hormone with Vitamin D or ferritin with iron metabolism assessments offer better results without unnecessary expenses.

Pre-test consultations are crucial to avoid unnecessary expenses and ensure that only essential tests are conducted. Consulting with a specialist first allows for a comprehensive understanding of the patient's history, which can reveal additional necessary or unexpected analyses. This approach is more efficient as it prevents repeated testing, saving time and money in the long run.

The Impact of Irregular Schedules on Sleep and Health Irregular schedules, especially night shifts, severely disrupt biological clocks. This disruption leads to chronic fatigue as the body struggles to adjust between day and night cycles. Even with medication support, it's challenging to achieve effective rest comparable to natural sleep patterns.

Strategies for Mitigating Chronic Fatigue from Shift Work To mitigate the effects of irregular work hours without medications, maintaining a consistent sleep schedule is crucial. Going to bed and waking up at the same time daily—even on weekends—helps stabilize hormonal production despite late-night conditions. Consistency in sleeping habits significantly reduces stress on the body's systems by minimizing constant readjustment.

Sleeping in on weekends is a myth and doesn't work. Your adrenal glands are accustomed to releasing cortisol at 8 AM, which helps you wake up and get things done. On weekends, waking up later can leave you feeling groggy.

Naps, especially those lasting 20-30 minutes after lunch, can be beneficial for some people. While not everyone may experience positive effects from napping, it can be integrated into daily routines if necessary. However, the primary focus should remain on nighttime sleep as additional naps might not work well for everyone.

Excess weight is a common issue people bring up, though not always as their primary concern. Many are dissatisfied with their weight but often prioritize other issues. The causes of excess weight vary widely: insulin resistance from frequent snacking, chronic stress affecting adrenal function and metabolism, or hypoxia reducing mitochondrial efficiency and muscle effectiveness. Iron deficiency is another prevalent problem due to monthly blood loss in women leading to iron depletion over time. Men face different challenges like chronic inflammation which can disrupt iron metabolism by binding ferritin.

Addressing Hypoxia: Key Factors and Solutions Hypoxia results from reduced oxygen and carbon dioxide transport, exacerbated by factors like smoking. Athletes often use supplements to stimulate mitochondrial function and brain blood flow, but this is a temporary fix. Effective red blood cell function requires adequate iron, B vitamins (especially B9 and B12), protein intake, which are commonly deficient due to diet or stress. Post-viral conditions can also lead to anemia through zinc overconsumption affecting copper levels.

Essential Nutrients for Optimal Red Blood Cell Function Red blood cells must be the right size with sufficient hemoglobin bound with iron for effective oxygen transport. Adequate dietary intake of iron, proteins, especially in women who frequently face deficiencies in these areas is crucial along with enough vitamin Bs that are often lacking under stress conditions leading to widespread deficiency issues.

Hidden inflammation often goes unnoticed and can lead to hypoxia. Patients frequently ask if it should be investigated, but repeated attempts usually prove futile without thorough questioning and understanding of the body's reactions. Elevated ferritin levels are commonly associated with intestinal inflammation, necessitating work on gut microbiota and possibly excluding certain food-related allergies. Chronic viral loads also damage mucous membranes.

Analyzing food allergies can be complex, especially when chronic inflammations are involved. While gastroenterologists might seem like the logical choice for such inquiries, immunologists also play a crucial role due to their extensive experience with immune responses. Food allergy tests often show elevated levels of allergens based on recent dietary habits rather than true sensitivities. The gold standard in allergology is currently the Alex 300 test, which accurately identifies genuine food allergies.

Nighttime cravings often occur due to shifts in our body's active periods, with some people feeling more energetic later in the day. Waking up at night for food can be linked to hypoglycemia or low blood sugar levels, indicating issues with carbohydrate metabolism. This problem is common among individuals who frequently under-eat during the day and can be mitigated by consuming a portion of protein before bed.

To distinguish a competent specialist from an incompetent one, it's essential to find someone who listens attentively and explains things clearly. A good doctor should be on the same wavelength as their patient, understanding them both emotionally and psychologically. During the first consultation, ask specific questions about any tests they recommend; a capable doctor will provide clear reasons for each test. Be cautious if a doctor insists that tests must be done at their clinic immediately.

Challenges and Misconceptions in Addressing Iodine Deficiency Addressing iodine deficiency presents more challenges than anticipated, with many misconceptions fueled by marketing. Over-the-counter supplements often fail to resolve the issue due to inadequate dosages or ineffective formulations. It's crucial to consider individual health factors like TPO antibodies before supplementing with iodine, as improper use can exacerbate thyroid issues.

The Importance of Proper Iodine Supplementation for Overall Health Iodine is essential not just for thyroid function but overall bodily health; however, finding an effective supplement is challenging due to limited options on the market. Women are particularly affected by severe iodine deficiencies which can lead to reproductive system problems such as ovarian cysts and fibroids. Correctly balancing hormones through proper supplementation helps restore normal physiological functions.

Restoring Natural Body Functions Before Hormonal Therapy Before prescribing hormone replacement therapy, it's crucial to restore the body's natural functions and address any deficiencies. This approach ensures that when hormonal treatment begins, it is more effective because the body is better prepared. Immediate prescription of hormones can be 60-70% effective but may miss out on potential benefits due to unaddressed underlying issues.

Focus on Health Over Sports Performance The primary goal should be health improvement rather than preparing individuals for sports competitions using various supplements and vitamins. Long-term effectiveness comes from solo treatments aimed at enhancing life quality rather than short-term performance boosts.

Understanding Testosterone Use in Treatment Plans Testosterone usage must follow a thorough restoration of natural bodily functions first. The decline in testosterone levels varies among individuals; hence understanding why it dropped initially is essential before starting supplementation responsibly post-restoration.

'Intermittent Fasting' as a Personalized Approach to Nutrition 'Intermittent fasting' can improve receptor function and reduce insulin resistance if tailored correctly based on individual digestive capabilities without causing gastrointestinal distress or other adverse effects.

'Chronic Fatigue': Addressing Symptoms Through Systematic Approaches. Symptoms like chronic fatigue indicate something wrong within the body requiring systematic approaches such as compensating fundamental needs followed by personalized adjustments over time leading towards improved overall well-being regardless of age factors influencing energy levels positively even beyond 40 years old with proper management strategies including possible use cases involving hormone therapies where necessary after careful evaluation processes ensuring balanced outcomes effectively achieved accordingly per patient-specific requirements accurately assessed beforehand comprehensively analyzed thoroughly evaluated meticulously planned executed precisely monitored consistently maintained optimally sustained continuously throughout entire duration involved seamlessly integrated holistically implemented successfully resulting desired results attained ultimately benefiting patients significantly improving their lives substantially making them healthier happier productive 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