That video doesn't apply to you. The old style alternators used internal voltage regulators. The alt would constantly run, and would aim for a desired voltage (14.4v), then shunt the overage to not overcharge. Starting in 05, the alts had external voltage regulators, and are controlled by the BCM. The alternator is designed to fluctuate, and be ran at lower voltage. Instead of always running, it is designed to run when there is a need for more voltage. It does this to improve mpg. There is a short mention about it in the owner's manual. What you listed is within spec, and doing exactly what it's designed to do. Nothing you have said so far is a problem with the alt, (without knowing where the noise is coming from).