ReAlign is a podcast by Sandra Duarte focused on alignment across physical, mental, and emotional health. The podcast spans a wide range of topics including health science, evidence-based research, daily routines, nutrition, environmental toxins, and modern medicine.
ReAlign exists to make reliable health information more accessible and easier to understand. Through grounded, research-informed perspectives, the podcast focuses on how the body is designed to function, heal, and maintain long-term health — offering clarity and practical insight in an increasingly complex health landscape.
theholistichealthengineer.substack.com (https://theholistichealthengineer.substack.com?utm_medium=podcast)
Which Cortisol Test Actually Works? Blood vs Saliva vs Urine vs Hair
🎥 Watch the video: https://www.youtube.com/watch?v=qV2NRdEigro
Two cortisol tests can give you completely different numbers, and both can be right. They're measuring different things.
In this episode I explain bound, free and total cortisol, why birth control, pregnancy and estrogen therapy can raise your total cortisol without changing your active cortisol, and what each test (blood, saliva, 24-hour urine and hair) can and can't tell you about your cortisol pattern.
⏱ Chapters
0:00 Why cortisol tests disagree
0:28 Bound, free and total cortisol
1:17 Why estrogen raises total cortisol
2:35 Blood test: serum total cortisol
4:19 Blood test: serum free cortisol
5:06 Saliva test and your daily curve
6:24 The at-home saliva test I use
6:52 Partner break (Eli Health, Allwear, ATTITUDE)
9:45 24-hour urine test
10:45 Hair cortisol test
11:25 Wrap-up
🧪 MENTIONED IN THIS EPISODE
Eli Health Hormometer, at-home saliva cortisol test (15% off with code REALIGN)
https://eli.health/realign
🛍️ SHOP MY PICKS
Allwear, non-toxic clothing (20% off with code REALIGN)
https://allwear.com/?rs_ref=cYfmU9a0
ATTITUDE, EWG-verified skincare (10% off with code 10THEHOLISTICHEALTHENGINEER)
https://get.aspr.app/SH1n7R
Primal Queen (25% off through this link)
https://primalqueen.com/collections/shop-all-otp?ref=sandraduarte&utm_source=theholistichealthengineer&utm_medium=YOUTUBE&utm_campaign=Gift%2B25%25+lifetime+-+25%25+
In Rhythm Better Sleep Bulb (10% off with code REALIGN)
https://www.inrhythm.earth/bettersleepbulb?sca_ref=12418696.J6L1c4JcHqxmYqE&utm_source=affiliate&utm_medium=affiliate&utm_campaign=affiliate
Blue light blocking glasses
https://a.co/d/02TTQOrB
My Amazon storefront, non-toxic essentials
https://a.co/d/0cDVs6fX
📖 The Cortisol Cure e-book: https://www.amazon.com/dp/B0DRSYMYSG
📩 ReAlign newsletter: https://theholistichealthengineer.substack.com
🌿 Website: https://theholistichealthengineer.com
📷 Instagram: https://www.instagram.com/theholistichealthengineer/
This episode is educational and isn't medical advice. Talk to your healthcare provider about which test is right for you.
6 Sept 2026
The Real Reason Chronic Stress Wrecks Your Body (It’s Not Cortisol)
In this episode, we break down the HPA axis and explain why cortisol itself isn’t the real problem... it’s the feedback loop that gets disrupted by chronic stress.We walk through how the hypothalamus, pituitary gland, and adrenal cortex work together to regulate cortisol, and how repeated stress can make this system less sensitive over time. Using a simple thermostat analogy, the episode explains negative feedback in a way that makes the science easy to understand.You’ll also learn why chronic stress can contribute to inflammation, weight gain, low energy, acne, and a higher risk of disease, including cardiovascular disease. Dysregulated cortisol patterns are associated with a ~60% higher relative risk of cardiovascular disease.¹
🧪 Want to know your own cortisol pattern instead of guessing?Eli Health’s Hormometer lets you test cortisol at home — 15% off with code REALIGN: https://eli.health/realign (https://www.youtube.com/redirect?event=video_description&redir_token=QUM4Zm9rUzdfYnV2cGhPVXlwN0hibjhxb1lfMXxBTl9pYzRldXFiMVhCRUZ0LVVtQW5OamJROTJhSU40V2wtNVpzLVlMaVpRWWtWcVlVM1dWWlZObDFwZHVhamlJdzJKbWh5cjZ2SzE1OG9nalBBTEYxYkp6Nk54NTh0Q2xLX1Qz&q=https%3A%2F%2Feli.health%2Frealign&v=DVgDsMbWBtE)The Cortisol Cure (E-Book): https://lasso.to/he5I3SGHoW (https://www.youtube.com/redirect?event=video_description&redir_token=QUM4Zm9rUWhocVA1al9MRFNJZnUzTkZOeEhIRnxBTl9pYzRjM196QWFBaGpCWl9pTTRrakZETGxSRVhhYmlta2ZkbFBFaU9vR2FUZHZjVEdLWFJBaGRVRGJXQ3dhZkpPSDFQRFgtN3lYMEUxYzM0dTZzYkF4bjlKdGxDc1dxMTJq&q=https%3A%2F%2Flasso.to%2Fhe5I3SGHoW&v=DVgDsMbWBtE)📖 Want to go deeper?Download the PEMS framework and learn how to manage chronic stress more effectively: theholistichealthengineer.com🤝 PARTNERS I TRUSTAllwear (non-toxic clothing) — code REALIGN for 20% off → https://allwear.com/?rs_ref=cYfmU9a0 (https://allwear.com/?rs_ref=cYfmU9a0)
Attitude (EWG-verified skincare/beauty) — code 10THEHOLISTICHEALTHENGINEER for 10% off → https://get.aspr.app/SH1n7R (https://get.aspr.app/SH1n7R)Eli Health (Hormometer, at-home cortisol testing) — code REALIGN for 15% off → https://eli.health/realign (https://www.youtube.com/redirect?event=video_description&redir_token=QUM4Zm9rVExfVlNaTEc1ODJteHBBSlVRRVFfcHxBTl9pYzRlcUlvSlhkUG15LUUzSlBNdFZjMko4SmxyWThEMWVaWGcxUEhMUWl3MlBDdzF1NUZ1QWViMnVBeThQNk9jTjMtUkRIZndHUExhaGhDbFk4SzF6VlF6alVJS0VkbnRY&q=https%3A%2F%2Feli.health%2Frealign&v=DVgDsMbWBtE)📲 CONNECT WITH MEInstagram: instagram.com/@theholistichealthengineer (https://www.instagram.com/theholistichealthengineer)YouTube: youtube.com/@theholistichealthengineer (https://www.youtube.com/@theholistichealthengineer) Substack: substack.com/@theholistichealthengineerWebsite: theholistichealthengineer.com (https://theholistichealthengineer.com/)The Cortisol Cure (E-Book): https://lasso.to/he5I3SGHoW (https://www.youtube.com/redirect?event=video_description&redir_token=QUM4Zm9rUTZUdHk0LUYzeFR2UXNReUp0QV9mOHxBTl9pYzRlX1NiT2RHQlJaYjZqcnQ0ZjduSFh4RDhfWXh0M1RUOFh0VFdVemVqTGRHWmthbW43NWM0ZVRUTkhYN2NhZy1lNmYzMUNpSlFQdWZnMUxBTkdRcVhZVVdqcUhNeEpI&q=https%3A%2F%2Flasso.to%2Fhe5I3SGHoW&v=DVgDsMbWBtE)CITATIONS1. Tsai et al., “Association of stress hormones and the risk of cardiovascular diseases: systematic review and meta-analysis,” Int J Cardiology: Cardiovascular Risk and Prevention, Vol. 23, 2024 (DOI: 10.1016/j.ijcrp.2024.200305)
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit theholistichealthengineer.substack.com (https://theholistichealthengineer.substack.com?utm_medium=podcast&utm_campaign=CTA_1)
13 Jul 2026
How I Healed My Gut After Antibiotics Naturally
In this episode, Sandra shares her personal experience with gut health recovery after a significant infection in Costa Rica, highlighting practical tips to restore gut balance naturally, ideal for those who have taken antibiotics or want to boost their digestive health.
Timestamps:
00:00 - Introduction and episode overview00:40 - Sandra’s personal experience with antibiotic use03:40 - The importance of natural gut healing after antibiotics10:09 - Recognizing pain and discomfort as communication from your body14:27 - The role of pain signals in understanding your body’s needs16:30 - Practical tips for healing the gut25:19 - Additional natural remedies for infections
Resources & Links:
The Holistic Health Engineer (https://theholistichealthengineer.com/)
The Cortisol Cure E-Book (https://www.amazon.com/dp/B0DRSYMYSG?ref=cm_sw_r_ffobk_cso_cp_apin_dp_XRPPX8CSD6G8F09CSZN9&ref_=cm_sw_r_ffobk_cso_cp_apin_dp_XRPPX8CSD6G8F09CSZN9&social_share=cm_sw_r_ffobk_cso_cp_apin_dp_XRPPX8CSD6G8F09CSZN9&starsLeft=1&bestFormat=true&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQPOTM2NjE5NzQzMzkyNDU5AAGnjh3Egjoi0V1dtJzn3tPaQ9DjnnjhgOkhH5mXE1S9oBByDOtJqCjZWqoDUno_aem_CL_DFRe7MGyEAHFdCC9P5g&utm_content=link_in_bio&utm_medium=social&utm_source=ig)
Blue Light Blocking Glasses on Amazon (https://a.co/d/02TTQOrB)
ATTIUDE (EWG-Verified) (https://get.aspr.app/SH1n7R) -*Code “10THEHOLISTICHEALTHENGINEER” for 10% off
Allwear Non-Toxic Clothing (https://allwear.com/?rs_ref=cYfmU9a0) - Code “REALIGN” for 20% off
Amazon Storefront (https://a.co/d/0cDVs6fX) - Shop my non-toxic essentials
Connect with Sandra:
Instagram (https://www.instagram.com/theholistichealthengineer/)
YouTube (http://www.youtube.com/@theholistichealthengineergineer)
Substack (https://substack.com/@theholistichealthengineer)
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit theholistichealthengineer.substack.com (https://theholistichealthengineer.substack.com?utm_medium=podcast&utm_campaign=CTA_1)
30 Jun 2026
What is Cortisol & What Does 'Balancing' Cortisol Actually Mean?
Main Topics:
What cortisol is and its diverse functions in the body
The importance of balancing cortisol levels and avoiding constant levels
Strategies to promote healthy cortisol rhythms
Practical daily habits to regulate cortisol and improve overall well-being
In this episode:
Why cortisol's natural spikes throughout the day are beneficial
The negative health consequences of an even, unvarying cortisol pattern
Tips for optimizing your cortisol pattern
The role of nighttime routines
Timestamps:00:01 - Welcome 00:30 - Life updates01:47 - Introduction to cortisol and its roles in the body09:45 - The importance of maintaining a healthy cortisol pattern11:11 - Why constant cortisol levels are detrimental12:10 - How cortisol follows a natural daily rhythm13:31 - Impacts of misaligned cortisol levels on sleep quality14:58 - Practical tips16:22 - Use of blue light blocking glasses and evening routines19:11 - Additional resources 20:03 - Closing remarks
Resources & Links:
The Holistic Health Engineer (https://theholistichealthengineer.com/)
The Cortisol Cure E-Book (https://www.amazon.com/dp/B0DRSYMYSG?ref=cm_sw_r_ffobk_cso_cp_apin_dp_XRPPX8CSD6G8F09CSZN9&ref_=cm_sw_r_ffobk_cso_cp_apin_dp_XRPPX8CSD6G8F09CSZN9&social_share=cm_sw_r_ffobk_cso_cp_apin_dp_XRPPX8CSD6G8F09CSZN9&starsLeft=1&bestFormat=true&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQPOTM2NjE5NzQzMzkyNDU5AAGnjh3Egjoi0V1dtJzn3tPaQ9DjnnjhgOkhH5mXE1S9oBByDOtJqCjZWqoDUno_aem_CL_DFRe7MGyEAHFdCC9P5g&utm_content=link_in_bio&utm_medium=social&utm_source=ig)
Blue Light Blocking Glasses on Amazon (https://a.co/d/02TTQOrB)
ATTIUDE (EWG-Verified) (https://get.aspr.app/SH1n7R) - Code "10THEHOLISTICHEALTHENGINEER" for 10% off
Allwear Non-Toxic Clothing (https://allwear.com/?rs_ref=cYfmU9a0) - Code "REALIGN" for 20% off
Amazon Storefront (https://a.co/d/0cDVs6fX) - Shop my non-toxic essentials
Connect with Sandra:
Instagram (https://www.instagram.com/theholistichealthengineer/)
YouTube (http://www.youtube.com/@theholistichealthengineergineer)
Substack (https://substack.com/@theholistichealthengineer)
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit theholistichealthengineer.substack.com (https://theholistichealthengineer.substack.com?utm_medium=podcast&utm_campaign=CTA_1)
8 Mar 2026
Not All Pasture-Raised Eggs Are Equal (Here’s Why)
Most people assume all eggs are nutritionally the same, but the reality is far more complex.
In this episode we explore how the diet and environment of hens influence the nutrient profile of the eggs we eat.
We discuss:• why monocropping can impact nutrient density• how diverse forage can change the nutrients in eggs• why soy-free feed may matter for some consumers
Understanding how our food is produced helps us make more informed choices about what we put into our bodies.
This conversation is part of a broader look at holistic nutrition, food quality, and metabolic health.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit theholistichealthengineer.substack.com (https://theholistichealthengineer.substack.com?utm_medium=podcast&utm_campaign=CTA_1)
22 Jan 2026
The Updated Food Pyramid: What RFK Jr. Got Right and What’s Still Missing
In this episode of ReAlign, I take a deep, analytical look at the newly updated food pyramid supported by RFK Jr. — what it finally gets right, what science it now acknowledges, and the major areas where it still falls short.
Here’s what I break down:
• The major shifts in the pyramid (protein, fats, dairy, vegetables, glycemic index)
• Why vegetables now rank higher than fruit — and why that matters metabolically
• Why whole grains were moved downward
• Why high-glycemic foods (including bananas, grapes, and potatoes) need moderation
• The overlooked problem with legumes and phytic acid
• Where the pyramid is still misleading
• The missing pieces that need addressing (glycemic impact of starches, gut health considerations)
• How this update could influence food manufacturing and regulation
• What Americans still need to understand about metabolic health that the pyramid doesn’t explain
I also discuss how to actually apply a corrected version of this pyramid to your daily life without restriction, stress, or confusion.
If you want clarity, grounded science, and an honest breakdown of a major nutrition shift in our country, this is the episode for you.
Subscribe to ReAlign for evidence-based conversations about holistic health, nutrition, and rebuilding metabolic resilience.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit theholistichealthengineer.substack.com (https://theholistichealthengineer.substack.com?utm_medium=podcast&utm_campaign=CTA_1)
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