Confused by the supplement aisle? You’re not alone. With thousands of products claiming to boost energy, fix hormones, improve metabolism, or “balance” your system, it’s hard to know what’s real and what’s just great marketing.

In this episode, Dr. Alessia Roehnelt, board-certified endocrinologist and metabolic health expert, breaks down which supplements are actually supported by research, which ones are largely unnecessary, and how to choose high-quality products that are safe, effective, and worth your money.

You’ll learn:
 • Why the supplement industry is so confusing — and often misleading
 • Which supplements have strong evidence behind them
 • How to evaluate quality using third-party testing
 • When supplements actually help (and when they definitely don’t)
 • The core supplements most women benefit from
 • How to avoid low-quality, under-dosed, or ineffective products
 • The truth about detox labels, hormone claims, and metabolism promises

Whether you’re supplement-curious, overwhelmed by conflicting advice, or just want a science-based guide, this episode will help you make smarter, more informed decisions for your health.

Supplements & Regulation

FDA overview on dietary supplement regulation:
 https://www.fda.gov/food/dietary-supplements

NIH Office of Dietary Supplements (fact sheets for almost every supplement):
 https://ods.od.nih.gov/factsheets/list-all/

Vitamin D

NIH fact sheet:
 https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

Mayo Clinic overview:
 https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792

Magnesium

NIH fact sheet:
 https://ods.od.nih.gov/factsheets/Magnesium-Consumer/

Cleveland Clinic:
 https://my.clevelandclinic.org/health/articles/21480-magnesium

Omega-3 (EPA/DHA)

NIH fact sheet:
 https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

American Heart Association:
 https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/about-omega-3

Creatine

Cleveland Clinic overview:
 https://my.clevelandclinic.org/health/drugs/21489-creatine

Examine.com scientific review (non-branded, research-based):
 https://examine.com/supplements/creatine/

B12

NIH fact sheet:
 https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/

CoQ10

NIH fact sheet:
 https://ods.od.nih.gov/factsheets/CoenzymeQ10-Consumer/

Cleveland Clinic overview:
 https://my.clevelandclinic.org/health/articles/22665-coenzyme-q10

Third-Party Testing (How to verify quality)

USP Verified Supplements Program:
 https://www.quality-supplements.org/

NSF Certified for Sport and dietary supplements:
 https://www.nsfsport.com/certified-products

Informed Choice:
 https://www.informed-choice.org/

In this episode, Dr. Alessia Roehnelt — double board-certified endocrinologist and founder of EndoHealth MD — unpacks the real reasons metabolism feels different in your 40s and 50s.

She explains how shifting levels of estrogen, progesterone, thyroid, and cortisol affect muscle mass, insulin sensitivity, and fat storage — and what you can do to restore metabolic balance.

You’ll learn:

• Why estrogen loss changes where your body stores fat
• How muscle is your most important metabolic organ
• What blood-sugar swings do to energy, cravings, and mood
• How stress, sleep, and thyroid tie it all together
• Practical steps to rebuild your metabolic resilience

💡 Resources Mentioned:

• Dr. Alessia Roehnelt – EndoHealth MD
• Follow @endohealthdoc on Instagram https://www.instagram.com/endohealthdoc
• Harvard Health – The Role of Estrogen in Weight Regulation https://www.health.harvard.edu/womens-health/why-women-gain-weight-at-midlife
  
  
• NIH – Insulin Resistance and Midlife Metabolism https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6678504/
  
  
• Sleep Foundation – Hormones and Sleep Quality https://www.sleepfoundation.org/women-sleep/hormones-and-sleep
  
  

In this episode, we dive into why traditional calorie counting often fails — and how to shift toward a smarter, long-term approach to weight loss. We explore:

• The limitations of “eat less, move more” as a one-size-fits-all formula
• How hormones, stress, and sleep impact your metabolism
• Practical strategies to build healthy habits that last
• Why tracking quality (food type, support, consistency) matters more than just quantity
• How to stay motivated through plateaus and setbacks

Whether you’re just starting your journey or have been trying for years, this episode is full of actionable insights to help you lose weight in a sustainable, science-aligned way — without burnout or extreme restrictions.

👉 If you get value from this conversation, please subscribe, leave a review, and share with someone who needs to hear it.

Supplements are everywhere — from multivitamins to detox teas to trendy “anti-aging” pills — but which ones are worth your money, and which ones could be doing more harm than good?

In this episode, Dr. Alessia Roehnelt, a double board-certified endocrinologist, shares the three supplements she never takes as a doctor and explains why. She also breaks down:

• Which supplements actually have solid evidence behind them
• The biggest myths in the supplement industry
• How to safely decide what you might need (and what you definitely don’t)
• Why testing and personalization matter more than TikTok trends

If you’ve ever felt overwhelmed in the supplement aisle or wondered if your daily stack is doing anything at all, this episode will give you clarity, save you money, and empower you to make smarter choices.

👉 Tune in to learn what works, what’s a waste, and how to use supplements the right way for your hormones, metabolism, and long-term health.

Longevity isn’t just about adding years to your life—it’s about adding life to your years.

In this episode of The Wellness Protocol Podcast, Dr. Alessia Roehnelt, a double board-certified endocrinologist, breaks down the science of aging and how you can protect your healthspan. Discover the latest research on the hallmarks of aging (Cell, 2013), the power of nutrition and protein for muscle preservation (Journals of Gerontology), why resistance training is called a “longevity drug” (British Journal of Sports Medicine), and how sleep, stress, and social connection can literally extend your life.

Dr. Roehnelt also explores cutting-edge longevity research—from metformin and rapamycin to NAD+ boosters and cancer screening tools—and explains what’s hype and what’s truly promising.

Whether you’re in your 30s, 40s, 50s, or beyond, this episode is packed with actionable strategies you can start today to build strength, balance hormones, and invest in your future health.

✨ What you’ll learn in this episode:

• The difference between lifespan and healthspan
• Nutrition habits that support longevity and reduce inflammation
• The role of exercise, VO₂ max, and muscle mass in healthy aging
• How sleep and stress management protect your brain and metabolism
• The latest insights on supplements and medications being studied for anti-aging

If you’re ready to feel younger, stronger, and more energized for decades to come, this is your guide.

Being told you have prediabetes can feel overwhelming — but it’s also one of the most reversible conditions in medicine. In this episode, Dr. Alessia Roehnelt, board-certified endocrinologist and holistic health expert, breaks down exactly what to do next if you’ve been diagnosed with prediabetes.

You’ll learn:

• What prediabetes actually means and how common it is.
• The shocking statistics on how quickly it can progress to type 2 diabetes.
• How genetics play a role (but aren’t your destiny).
• Diet strategies that truly work, including low-carb and blood sugar-friendly swaps.
• The best forms of exercise to improve insulin resistance — from strength training to post-meal walks.
• How to monitor your blood sugar with labs, finger sticks, and continuous glucose monitors (CGMs).
• Evidence-based supplements like cinnamon, berberine, and magnesium that may help support healthy glucose levels.

Whether you’ve just been diagnosed or want to prevent diabetes altogether, this episode is a step-by-step roadmap for taking control of your health and metabolism.

👉 Share this episode with someone you love, and don’t forget to subscribe so you never miss new episodes on hormones, metabolism, and longevity.

Fragrance makes our homes smell fresh and our products feel luxurious — but what’s hiding behind that single word on a label? In this episode of The Wellness Protocol, Dr. Alessia Roehnelt, board-certified endocrinologist and mom of three, uncovers the hidden truth about fragrance and how it can disrupt your hormones.

You’ll learn:

• What “fragrance” really means on labels (hint: it can contain over 3,000 undisclosed chemicals)
• How phthalates, parabens, and synthetic musks impact estrogen, testosterone, thyroid hormones, fertility, and metabolism
• What the science shows — with evidence from journals like Human Reproduction, Environmental Health Perspectives, JAMA Network Open, and more
• Where fragrance hides in your daily life (from perfumes and candles to laundry detergent and baby wipes)
• Practical swaps to protect your hormones without giving up everything you love

By the end of this episode, you’ll have the knowledge and tools to make simple changes that reduce your exposure to hormone-disrupting chemicals — and support your long-term health and your family’s well-being.

Why do most diets fail? It’s not a lack of willpower. It’s biology. In this episode of The Wellness Protocol, Dr. Alessia Roehnelt, double board-certified endocrinologist, breaks down the science of why restrictive diets backfire, how metabolic adaptation slows weight loss, and why set point theory makes it so hard to keep weight off long-term.

You’ll learn:

• How the body defends its weight through hormones, hunger, and metabolism
• The truth about “starvation mode” and the “Biggest Loser” effect
• Why cutting calories too aggressively sets you up for rebound weight gain
• Sustainable, evidence-based strategies for weight loss that actually lasts
• How sleep, stress, protein, and strength training play critical roles in metabolism

If you’ve ever felt frustrated by diets that stop working, or blamed yourself for regaining weight, this episode will give you the clarity and tools to finally work with your body instead of against it.

👉 Share this episode with a friend who’s struggled with dieting, and don’t forget to subscribe for more science-based insights on hormones, metabolism, and longevity.

Are seed oils really toxic — or is the fear overblown? In this episode of The Wellness Protocol, Dr. Alessia Roehnelt, board-certified endocrinologist and metabolic health expert, breaks down the controversy around seed oils like canola, sunflower, soybean, and grapeseed oil.

You'll learn:

• What seed oils are and how they’re processed
• Why they're said to cause inflammation, obesity, and metabolic disease
• What the science actually says about omega-6 fats, oxidation, and heart health
• Myths vs facts (Are seed oils banned in Europe? Do they cause cancer?)
• The difference between high-heat and low-heat oils
• Practical, evidence-based advice on what oils to use and how to cook with them safely

Whether you’re confused by social media fear-mongering or want to make smarter choices in your kitchen, this episode will give you clarity, confidence, and actionable guidance.

👉 Don’t forget to follow and share this episode with someone who’s wondering if they should throw out their bottle of canola oil.

What if your irregular periods, stubborn weight, acne, or fatigue weren’t random—but connected by a deeper hormonal imbalance?

In this episode of The Wellness Protocol, board-certified endocrinologist Dr. Alessia Roehnelt breaks down Polycystic Ovary Syndrome (PCOS) like you’ve never heard before. PCOS isn’t just about cysts or missed periods—it’s a complex hormonal and metabolic condition that affects millions of women.

You’ll learn:

• The real criteria for a PCOS diagnosis (and why many go misdiagnosed)
• How PCOS impacts metabolism, insulin resistance, and inflammation
• The emotional and mental health toll of PCOS
• Evidence-based treatments: from nutrition and inositol to metformin and GLP-1 meds
• Why understanding your root cause is key to long-term success

Whether you’re newly diagnosed, struggling to get answers, or supporting a loved one, this episode will empower you with clarity and practical tools.