Reducing Exposure to Endocrine Disruptors for Improved Health

BETTER! Muscle, Mobility, Metabolism & (Peri) Menopause with Dr. Stephanie · December 08, 2025 · Listen to Original Episode →

Original Title: Reduce Your Toxic Load in Surprising Ways with Dr. Aly Cohen

TL;DR

Exposure to thousands of synthetic chemicals, many untested in the US, disrupts endocrine and immune systems, particularly impacting vulnerable periods like perimenopause and adolescence, leading to potential health issues.
Endocrine-disrupting chemicals like BPA can mimic estrogen, alter hormone receptor numbers, and promote inflammation, contributing to risks of diabetes, insulin resistance, and hypertension.
Obesigens, a class of chemicals including BPA and pesticides, can increase fat cell size and misdirect stem cell differentiation, directly impacting metabolism and contributing to weight gain.
Reducing exposure to chemicals is achievable through practical, low-cost swaps like choosing frozen organic produce over canned goods and opting for glass or stainless steel food storage.
Improving indoor air quality involves minimizing chemical-releasing products, ensuring proper ventilation, and utilizing air-purifying plants and HEPA filters to mitigate exposure from everyday activities.
Cooking indoors, especially with gas stoves or non-stick cookware, releases compounds that can negatively affect lung health; using exhaust fans and avoiding high-heat plastics is crucial.
Personal care products, used more frequently by women and teenagers, can contain endocrine disruptors, highlighting the importance of vetting ingredients and seeking safer alternatives to protect long-term health.

Deep Dive

Environmental toxins, present in everyday products and exposures, disrupt both the immune and endocrine systems, impacting health outcomes across the lifespan, particularly during vulnerable periods like puberty and menopause. While the sheer number of synthetic chemicals can be overwhelming, practical, low-cost interventions exist to significantly reduce exposure and mitigate these risks.

The pervasive presence of endocrine-disrupting chemicals (EDCs) and immune-disrupting chemicals (IDCs) poses a significant health challenge. These substances, present in everything from cookware and food packaging to personal care products, can interfere with hormonal balance and immune system function. For instance, bisphenols like BPA, found in plastics and food can linings, can mimic estrogen, alter hormone receptor numbers, and promote inflammation, contributing to issues like diabetes risk, insulin resistance, and adrenal gland dysfunction. Similarly, per- and polyfluoroalkyl substances (PFAS), often found in non-stick cookware and stain-resistant fabrics, are "forever chemicals" that persist in the environment and the body, with potential links to various health problems. Associations between environmental exposures and conditions like autoimmune diseases, obesity, and even neurodegenerative disorders are increasingly being identified, underscoring the need for proactive management.

However, a balanced, actionable approach can empower individuals to navigate this complex landscape. Dr. Aly Cohen emphasizes a "progress, not perfection" mindset, focusing on four key strategies: Assess, Avoid/Swap, Add, and Allow. This involves understanding personal exposure levels, making conscious choices to swap out problematic products for safer alternatives (e.g., choosing glass or stainless steel cookware over non-stick, opting for USDA organic frozen produce over canned goods), incorporating nutrient-dense foods and lifestyle practices that support detoxification (like exercise, sweating, adequate sleep, and proper hydration), and accepting that some exposures may be unavoidable while managing them through other means. For example, while gas stoves can contribute to indoor air pollution, using ventilation and opening windows can mitigate risks. Similarly, while non-stick pans off-gas when heated, opting for ceramic, cast iron, or stainless steel cookware over time is a valuable swap. The key is incremental change; adopting even one new habit per month can lead to significant reductions in toxic load over time.

Ultimately, taking control of environmental exposures is a powerful act of self-empowerment that can lead to tangible improvements in energy, metabolism, and overall well-being, even without waiting for regulatory changes. By making informed choices about the products we use, the food we consume, and the environment we inhabit, individuals can proactively protect their health and potentially prevent the transmission of adverse epigenetic changes to future generations.

Action Items

Audit cookware: Replace non-stick pans with stainless steel, glass, or cast iron to avoid perfluoroalkyl chemicals (PFAS) off-gassing.
Implement frozen produce: Prioritize USDA organic frozen fruits and vegetables over canned or fresh options to reduce bisphenol exposure.
Filter water sources: Install a reverse osmosis water filter for drinking and cooking to remove a wide range of chemical contaminants.
Reduce home air pollutants: Minimize the use of synthetic cleaning products, candles, and air fresheners to improve indoor air quality.
Swap personal care products: Research and replace high-exposure items like makeup, hairsprays, and menstrual products with vetted, lower-risk alternatives.

Key Quotes

"the chemicals are not tested they can affect health even at low levels over time and you can intervene so you can reduce those levels i test them myself we have plenty of epidemiological studies occupational studies i talk about all of them when you change to organics it changes the chemistry of your blood your urine your breast milk it's doable with some very easy low cost swaps"

Dr. Aly Cohen explains that chemicals in the environment are often not rigorously tested for their health impacts, even at low doses over extended periods. She emphasizes that individuals can actively reduce their exposure through practical changes, such as switching to organic products, which has been shown to alter biological markers like blood and urine composition. This highlights that intervention is possible and achievable with accessible, low-cost modifications.

"we have thousands of chemicals in our environment that have just been created only within the last 100 years of human existence so from an evolutionary perspective the human body's intricate vulnerable phenomenal systems of protection and communication for hormone and growth development and bone strength all of these fascinating physiological effects have been in place but chemicals have been new to the human body and to the modern day experience"

Dr. Aly Cohen points out the significant disparity between the long evolutionary history of human physiological systems and the very recent introduction of thousands of synthetic chemicals into our environment. She argues that our bodies, designed over millennia to handle natural substances, are not evolutionarily equipped to process these novel chemical exposures. This creates a vulnerability, as our natural protective and communicative systems are encountering substances they were not designed to manage.

"in the us the number ranges from 95 000 synthetic chemicals in all of the products we love to 350 000 worldwide so you know there's a constant flux into our bodies now again these chemicals and you have to speak to them in terms of the ones that have been studied most carefully there's classes of chemicals right we have the bisphenols which is like bpa which a lot of your audience might have heard of"

Dr. Aly Cohen provides a staggering statistic on the sheer volume of synthetic chemicals present in everyday products, estimating between 95,000 and 350,000 worldwide. She notes that these chemicals are constantly entering our bodies, and for the purpose of discussion, it is most practical to focus on well-studied classes of chemicals, such as bisphenols like BPA. This underscores the pervasive nature of chemical exposure and the need to prioritize understanding the most researched substances.

"bpa was not only found at that time 20 25 years ago to have hormone effects it also had the ability to change receptor numbers on receiving cells where that communication is traveling downregulating upregulating bpa had effects on the immune system which we now know which can increase certain cell types natural killer cells cytokines inflammatory promotion basically of certain you know parts of the cascade"

Dr. Aly Cohen details the multifaceted impacts of BPA, a well-studied endocrine disruptor, explaining that beyond its hormonal effects, it can alter the number of receptors on cells, thereby disrupting cellular communication. She further elaborates that BPA has been shown to affect the immune system by increasing specific cell types like natural killer cells and cytokines, contributing to inflammation. This illustrates how a single chemical can trigger a cascade of negative physiological responses affecting multiple bodily systems.

"the goal is not to be so overwhelmed with the nuances and the details which i i definitely try to share with everything i post and write about it's look i color my hair my kids play lacrosse on you know turf and i have a whole podcast on turf and its effects the idea is don't get hung up on the details think globally and then when you think globally you're handling a lot of those details without even realizing it or being a toxicologist"

Dr. Aly Cohen advises against becoming overwhelmed by the intricate details of chemical exposures, suggesting a more global approach to environmental health. She uses personal examples, like coloring her hair or her children playing on turf, to illustrate that complete avoidance is often impractical. The core message from Dr. Cohen is to focus on broad strategies and principles, asserting that a global perspective on reducing exposure will naturally address many of the specific details without requiring expertise in toxicology.

"our bodies are a sponge the chemicals are not tested they can affect health even at low levels over time and you can intervene so you can reduce those levels i test them myself we have plenty of epidemiologic studies occupational studies i talk about all of them when you change to organics it changes the chemistry of your blood your urine your breast milk it's doable with some very easy low cost swaps"

Dr. Aly Cohen reiterates the central theme that our bodies absorb chemicals, which are often untested and can impact health even at low concentrations over time. She emphasizes that intervention is possible and that switching to organic products can lead to measurable changes in biological markers, demonstrating that these changes are achievable through simple, low-cost swaps. This reinforces the idea of personal agency in managing toxic load.

Resources

External Resources

Books

"Detoxified" by Dr. Aly Cohen - Mentioned as a guide book with a 21-day plan, a food pyramid, and a 15-key questions survey for environmental health navigation.
"Oxford University Press" texts by Dr. Aly Cohen - Mentioned as her previous, more heavily referenced and academic books.

Articles & Papers

Epidemiological studies - Mentioned as evidence for the effects of chemical exposure on health.
Occupational studies - Mentioned as evidence for the effects of chemical exposure on health, particularly in high-exposure work environments.
Mouse studies - Mentioned as a source of research for identifying obesigenic chemicals and their mechanisms.
Studies on 9/11 victims and first responders - Mentioned as examples of sweat therapy (saunas) being used to reduce chemical exposure.
Studies on methamphetamine use in NYPD officers - Mentioned as examples of how the body can excrete chemicals.
Studies on plants and air cleaning - Mentioned as evidence for the air-purifying qualities of certain plants.
Studies on acrylamide formation - Mentioned in relation to cooking carbohydrates at high heat.
Studies on flame retardant chemicals - Mentioned in relation to furniture and potential health effects.
Studies on microplastics in tampons and applicators - Mentioned as a concern regarding feminine hygiene products.
Studies on estrogenic chemicals in products marketed to African American girls - Mentioned in relation to cultural marketing of personal care products.
Studies on douching products in Hispanic communities - Mentioned in relation to cultural marketing of personal care products.
Studies on epigenetic changes - Mentioned in relation to passing genetic changes to successive generations through environmental exposures.
Studies on cruciferous vegetables and liver detox pathways - Mentioned as a way to support the body's natural detoxification processes.
Studies on the effects of bisphenols on muscle cells and insulin resistance - Mentioned in relation to how chemicals can impact metabolism.

People

Dr. Aly Cohen - Guest physician practicing rheumatology, integrative medicine, and environmental health, author of "Detoxified."
Dr. Stephanie Estima - Host of the podcast "BETTER! Muscle, Mobility, Metabolism & (Peri)Menopause," author of a newsletter called "The Mini Pause."
Dr. Vamsee - Co-author of Dr. Aly Cohen's previous books, whose work showed hormone effects and estrogen mimicking of bisphenols.
Dr. Aly Cohen's father - A practicing nephrologist who helped bring dialysis to New Jersey.

Organizations & Institutions

CDC (Centers for Disease Control and Prevention) - Mentioned for its biomonitoring and screening process for chemical exposure in US citizens.
EU (European Union) - Mentioned as a region with more rigorous chemical testing compared to the US.
Sephora - Mentioned in relation to product marketing to teenagers.
Tiktok - Mentioned in relation to product marketing to teenagers.
EWG (Environmental Working Group) - Mentioned as a resource for looking up the safety and toxicity of cleaning products.
Oxford University Press - Publisher of Dr. Aly Cohen's previous books.
Home Depot - Mentioned as a source for installing whole-home water filtration systems.
ShopRite - Mentioned as a big box store that offers USDA organic produce lines.
Wegmans - Mentioned as a big box store that offers USDA organic produce lines.

Tools & Software

iQ Air - Mentioned as an app for checking indoor and outdoor air quality.
Smart Human - Dr. Aly Cohen's platform for posting information and tips.

Websites & Online Resources

Level Up Health - Mentioned for BPC-157 peptide supplements.
Timeline Nutrition - Mentioned for Urolithin A supplements.
Pique Life - Mentioned for Sun Goddess Matcha.
Manukora - Mentioned for Manuka honey.
Amazon - Mentioned as a seller of Dr. Aly Cohen's book "Detoxified."

Other Resources

BPA (Bisphenol A) - Mentioned as an endocrine-disrupting chemical found in plastics, with hormone-mimicking effects, impacts on the immune system, and potential links to diabetes and hypertension.
Phthalates - Mentioned as a class of endocrine-disrupting chemicals.
Heavy Metals - Mentioned as a class of endocrine-disrupting chemicals.
Perfluoroalkols (PFAS) - Mentioned as non-stick chemicals, "forever chemicals," and grease-proofing agents found in food packaging and waterproof gear.
BPS (Bisphenol S) and BPF (Bisphenol F) - Mentioned as regrettable substitutions for BPA, potentially having similar effects.
BPC-157 - Mentioned as a peptide supplement for recovery, muscle strength, endurance, and joint health.
Urolithin A - Mentioned as a supplement for recovery, muscle strength, endurance, joint health, and brain health, with anti-inflammatory and antioxidant properties.
Sun Goddess Matcha - Mentioned as a matcha product with antioxidants that supports skin health, provides calm energy, and supports metabolism.
Manuka Honey - Mentioned for its MGO content, antibacterial properties, and benefits for immune defense, gut health, and skin conditions.
Obesigens - Mentioned as a class of chemicals that can affect weight and metabolism by increasing fat cell size and influencing stem cell differentiation.
Binclosilin - Mentioned as an example of an obesigenic chemical used to clean boat hulls.
Atrazine - Mentioned as an example of an obesigenic chemical, a pesticide.
PPAR gamma receptor - Mentioned as a receptor that obesigenic chemicals can affect, influencing fat production.
USDA Organic - Mentioned as the only regulation in the US food system with significant value, restricting chemicals in production.
Reverse Osmosis (RO) water filtration - Mentioned as an aggressive method for cleaning drinking water, used in dialysis units and available for home use.
Carbon block filters - Mentioned as a type of water filter, often found in pitchers and refrigerator dispensers.
Hepa filters - Mentioned as a way to intervene in air quality by filtering dust.
Acrylamide - Mentioned as a compound linked to health concerns, formed when carbohydrates are browned or toasted.
Flame retardant chemicals - Mentioned as chemicals found in furniture with potential health effects.
Ceramic cookware - Mentioned as a cookware material, with a caution regarding lead in glazes.
Stainless steel (18/8 composition) - Mentioned as a preferred cookware material.
Cast iron cookware - Mentioned as a preferred cookware material, also a source of iron.
Personal care products - Mentioned as a category of items that can contain endocrine-disrupting chemicals, with a focus on makeup, hairsprays, lotions, and perfumes.
Menstrual care products - Mentioned as a category of items that can contain microplastics and other chemicals, with a focus on tampons.
Epigenetic changes - Mentioned as changes to gene expression that can be influenced by environmental exposures and passed to future generations.
Four A's of Environmental Health Navigation (Assess, Avoid/Swap, Add, Allow) - A framework presented by Dr. Aly Cohen for managing environmental exposures.