The Evolving Wellness Podcast with Sarah Kleiner Wellness

ROADMAP - https://www.sarahkleinerwellness.com/winter-roadmapFeeling tired, moody, and craving carbs every winter? Your biology is working against you — and willpower alone won't fix it.In this video, I break down the two foundational signals your body needs in winter: LIGHT and FOOD. Get these right and you can avoid seasonal depression, stop the winter weight gain spiral, and actually feel energized all season long.Here's what I cover:→ Why most people go into winter already depleted (low vitamin D, low iron, broken sleep) — and why that matters more than you think→ Foundation #1 — LIGHT: How to get 10,000 lux of morning light (even on cloudy days), why your indoor light is basically useless, and how UV light drives your serotonin and dopamine→ The truth about light boxes: the blue light problem, flicker, and nervous system dysregulation — plus the one I actually recommend→ Your evening light protocol: 10 lux or below 2–3 hours before bed, why your bedroom needs to be at zero lux, and how light exposure while sleeping is linked to obesity and insulin resistance→ Foundation #2 — FOOD: Why skipping meals and over-fasting wrecks your iron levels (hepcidin explained), why you need protein, fat, and carbs across three meals, and why calorie deficit alone fails when you're depleted→ Why willpower always loses to biology — and why the answer isn't restricting harder, but pulling safety signals back inIf you've ever felt like a runaway train from Thanksgiving through January, this is your blueprint to break the cycle.⏱️ CHAPTERS:0:00 — Why You Feel Like Crap Every Winter1:18 — Are You Depleted Going Into Winter?2:49 — Foundation #1: Light Signals6:02 — Getting 10,000 Lux (Even on Cloudy Days)8:59 — Why Less Light = More Sugar Cravings9:45 — Light Boxes: Blue Light & Flicker Problems11:56 — Why Your Appetite Gets Wrecked in Winter13:02 — Why Calorie Deficit Alone Fails in Winter14:13 — Morning Light: Non-Negotiables14:54 — Evening Light Protocol (10 Lux Before Bed)16:08 — Bedroom Light & Weight Gain Connection17:08 — Foundation #2: Food Signals17:54 — Over-Fasting & Iron Depletion (Hepcidin)18:59 — Your Nervous System Needs Light First19:43 — Why Willpower Loses to Biology20:29 — You Can Be Overweight & Undernourished21:38 — Restricting Harder Isn't the Answer22:29 — What Actually Works: Pull Safety Signals Back In22:49 — Breaking the Annual Winter Pattern23:41 — Wrap Up & Next Steps#WinterDepression #SeasonalAffectiveDisorder #WinterWeightGain #LightTherapy #CircadianRhythm #WinterWellness

Sarah Kliner welcomes Jeffrey to the Evolving Wellness podcast to discuss his experience navigating a left-kidney tumor diagnosis (clear cell renal cell carcinoma) using circadian and quantum biology principles, deuterium depletion, and lifestyle changes rather than standard-of-care surgery that would have removed his entire kidney. Jeffrey connects his health journey to long-term emotional suppression, alcohol use, and late nights under artificial light, describing the diagnosis as a catalyst to set boundaries, align with authenticity, and trust intuition. He shares practices including consistent sleep aligned to light-dark cycles (using the My Circadian app), cold plunging (Morasko), red light therapy (Soleil Well), sauna, local seasonal whole foods, minerals, and deuterium-depleted water, while reducing supplements and discontinuing an ivermectin/mebendazole protocol. He reports some scans showing shrinkage and aims to empower others to make changes before a diagnosis.— Connect with Jeffrey. https://www.jhartfitness.com/ https://www.youtube.com/@jhartfitness/videos https://www.instagram.com/jhart_fitness _________ Sponsored By:→ VivaRays | This episode is sponsored by VivaRays - Go to https://www.vivarays.com/sarah and use code SARAH at checkout. → FERRITIN TERRAIN SUMMIT 2026 – Go to sarahkleinerwellness.com/the-ferritin-terrain-summit-2026 and grab your VIP access. Unlock the full summit experience and dive deeper into the Ferritin Terrain._________Timestamp:00:00 Why This Cancer Story00:29 Podcast Intro Disclaimer01:42 Meeting Jeffrey02:19 Loss Suppression Diagnosis04:51 Health Journey Before Cancer08:21 Alcohol Late Nights Wakeup10:57 Sponsor Ferritin Summit13:30 Diagnosis Refusing Surgery15:02 Circadian Reset Routine18:55 Sponsor VivaRays Glasses20:10 Cold Plunge Red Light Tools22:55 Supplements Deuterium Minimalism29:13 Mindset Placebo Nocebo Power32:34 Don’t Wait For Diagnosis33:30 Trust Body Signals35:14 Intuition Versus Addiction35:59 Escaping Conspiracy Mindset39:34 Social Media Energy Drain40:03 Handling Troll Comments42:12 Energetic Boundaries Online46:19 Stop Forcing Red Flags47:30 Diagnosis As Permission49:49 Cancer Story And Symptoms54:05 Healing Foundations And Tools55:13 Upcoming Talks And Masterclass57:32 Where To Find Him58:44 Closing And Follow Up——— This video is not medical advice & as a supporter to you and your health journey - I encourage you to monitor your labs and work with a professional!________________________________________Get all my free guides and product recommendations to get started on your journey!https://www.sarahkleinerwellness.com/all-free-resources Check out all my courses to understand how to improve your mitochondrial health & experience long lasting health! (Use code PODCAST to save 10%) - https://www.sarahkleinerwellness.com/courses My free product guide with all product recommendations and discount codes:https://www.canva.com/design/DAF7mlgZpJI/xVyE4tiQFEWJmh_Xwx8Kbw/view?utm_content=DAF7mlgZpJI Free Webinar on Light & Health (includes free light bulb guide) - https://www.sarahkleinerwellness.com/mycircadianapp-free-webinar Get Early Access to Podcast Episodes & my Seasonal Food Course + UVB+Red Light Therapy course for free - https://open.substack.com/pub/sarahkleinerwellness/p/uvbred-light-protocol?r=5eztl9&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true

Sarah Kleiner welcomes Dr. Anna Cabeca to discuss perimenopause/menopause support for hormone-hesitant listeners, hormone users, and those wanting non-hormonal approaches. Cabeca emphasizes “it takes more than hormones to fix your hormones,” advocating foundations like circadian and lifestyle factors, detoxification pathways, gut and mitochondrial health, and working with individual physiology rather than one-size-fits-all hormone protocols; she frames treatment as hormone “replenishment” and notes benefits of progesterone, pregnenolone, DHEA, and sometimes estrogen/testosterone depending on metabolism and clearance. They discuss increased post-pandemic inflammation and autoimmune issues (Hashimoto’s, dysbiosis), rising MCAS/histamine intolerance linked to estrogen fluctuations or impaired estrogen clearance, and practical supports including food/stress diaries, oxytocin-boosting practices, daily bowel movements, and drainage/lymph strategies. They also cover keto/carnivore drawbacks for some women (uric acid, weight gain), thyroid markers like reverse T3, ferritin optimization, and the importance of individualized, terrain-focused care. Cabeca shares where to find her work and programs— Connect with Dr Annahttps://www.instagram.com/thegirlfrienddoctor/ https://drannacabeca.com/https://www.youtube.com/thegirlfrienddoctor _________Sponsored By:→ VIVARAYS -Go to https://vivarays.com/sarah and use code SARAH at checkout. Get back in sync with your own rhythm, one sunset at a time.→ Kēpos | For a limited time, you can get 47% off your first order, PLUS free gifts valued at $62. Go to https://trykepos.com/SARAHKLEINER to claim the offer–your discount will be automatically applied. With their 30-day money back guarantee, you can try it completely risk free. → FERRITIN TERRAIN SUMMIT 2026 – Go to sarahkleinerwellness.com/the-ferritin-terrain-summit-2026 and grab your VIP access. Unlock the full summit experience and dive deeper into the Ferritin Terrain._________Timestamp:00:00 Meet Dr Anna Cabeca00:50 Podcast Intro and Disclaimer03:28 Hormone Views and Foundations04:55 Replenishment Not Replacement08:47 Lifestyle Blue Zones and Root Causes10:33 Post Pandemic Inflammation and Autoimmunity13:03 Histamine MCAS and Estrogen Clearance27:10 Free Ferritin Summit27:51 Hormone Therapy Pitfalls29:06 Progesterone Sensitivity Fixes32:40 Diet Flex for Menopause35:10 Carnivore Uric Acid Clues37:32 Reverse T3 Thyroid Deep Dive42:39 Terrain Foundations Wrap Up——— This video is not medical advice & as a supporter to you and your health journey - I encourage you to monitor your labs and work with a professional!________________________________________Get all my free guides and product recommendations to get started on your journey!https://www.sarahkleinerwellness.com/all-free-resourcesCheck out all my courses to understand how to improve your mitochondrial health & experience long lasting health! (Use code PODCAST to save 10%) - https://www.sarahkleinerwellness.com/coursesMy free product guide with all product recommendations and discount codes:https://www.canva.com/design/DAF7mlgZpJI/xVyE4tiQFEWJmh_Xwx8Kbw/view?utm_content=DAF7mlgZpJIFree Webinar on Light & Health (includes free light bulb guide) - https://www.sarahkleinerwellness.com/mycircadianapp-free-webinarGet Early Access to Podcast Episodes & my Seasonal Food Course + UVB+Red Light Therapy course for free - https://open.substack.com/pub/sarahkleinerwellness/p/uvbred-light-protocol?r=5eztl9&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true

Sarah Kleiner welcomes Dr. Amie to discuss why many people with hypothyroid symptoms are dismissed after only TSH (and sometimes T4) testing and placed on T4-only medication without improvement. Dr. Amie shares her own journey through multiple doctors before being diagnosed, learning that T4 must convert to active T3, and ultimately finding functional medicine support with more thorough testing and individualized treatment. They discuss tailoring thyroid hormone replacement, how low ferritin and stress can affect tolerance to T3, and how long-term carnivore/ketosis may lower free T3 for some people. They cover thyroid’s links to metabolism, temperature regulation, mood, and long-term risks, address misconceptions about T4 and cancer via reverse T3, and emphasize getting a full thyroid panel and not accepting dismissal. Dr. Amie shares resources, including a quiz at dramy.com/quiz— Connect with Dr Amiehttps://dramie.com/ https://www.youtube.com/dramiehornaman https://www.instagram.com/dramiehornaman/ _________ Sponsored By:→ Bon Charge | Go to https://boncharge.com/products/demi-red-light-device?rfsn=8108115.26608d & use code SARAHKLEINER for 15% off storewide.→ Kēpos | For a limited time, you can get 47% off your first order, PLUS free gifts valued at $62. Go to https://trykepos.com/SARAHKLEINER to claim the offer–your discount will be automatically applied. With their 30-day money back guarantee, you can try it completely risk free. → FERRITIN TERRAIN SUMMIT 2026 – Go to sarahkleinerwellness.com/the-ferritin-terrain-summit-2026 and grab your VIP access. Unlock the full summit experience and dive deeper into the Ferritin Terrain._________Timestamp:00:00 Introduction00:30 Meet Dr Amie03:48 Dismissed by Doctors07:59 T4 Only Pitfalls13:52 Ferritin Stress and T319:14 Carnivore and Thyroid27:57 Silent Epidemic and Risks33:35 Aging Thyroid and Coldness34:31 Ferritin Crash and Free Summit36:12 Thyroid as Body Thermostat38:47 Why T4 Became Standard40:48 Labs to Request and Next Steps46:41 Thyroid, HRT, and GLP Reality55:13 Supplements, Care, and Hope——— This video is not medical advice & as a supporter to you and your health journey - I encourage you to monitor your labs and work with a professional!________________________________________Get all my free guides and product recommendations to get started on your journey!https://www.sarahkleinerwellness.com/all-free-resourcesCheck out all my courses to understand how to improve your mitochondrial health & experience long lasting health! (Use code PODCAST to save 10%) - https://www.sarahkleinerwellness.com/coursesMy free product guide with all product recommendations and discount codes:https://www.canva.com/design/DAF7mlgZpJI/xVyE4tiQFEWJmh_Xwx8Kbw/view?utm_content=DAF7mlgZpJIFree Webinar on Light & Health (includes free light bulb guide) - https://www.sarahkleinerwellness.com/mycircadianapp-free-webinarGet Early Access to Podcast Episodes & my Seasonal Food Course + UVB+Red Light Therapy course for free - https://open.substack.com/pub/sarahkleinerwellness/p/uvbred-light-protocol?r=5eztl9&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true

Sarah introduces an Evolving Wellness episode on estrogen clearance, perimenopause/menopause, and why estrogen therapy isn’t one-size-fits-all, then interviews John and David from Mera Labs, whose work on sulforaphane began after both of their wives faced breast cancer. They explain how sulforaphane activates NRF2, supporting phase 2/3 detoxification, antioxidant responses, mitochondrial function, and mitophagy, and discuss circadian oscillations of NRF2. Sarah shares her experience of heavy bleeding, PMS, and low ferritin improving after several cycles on their product, with benefits also noted for her autistic teen. The guests differentiate stabilized sulforaphane from glucoraphanin products, describe synergy from added PEITC, discuss dosing timing, toxins/microplastics and endocrine disruptors, DIM questions, stress and vagal regulation, and note a rare microbiome-driven estrogen recycling condition linked to galactorrhea— Connect with John and Davidhttps://mara-labs.com/ https://www.instagram.com/themaralabs/ For the next week, Evolving Wellness loyal listeners can get an exclusive 25% off all Mara Labs products when you go to www.mara-labs.com/SARAHK and use code SARAHK at checkout. After one week, the code will return to the standard 15% off._________Timestamp:00:00 Microbiome Estrogen Recycling00:44 Why This Episode Matters03:14 Podcast Intro and Disclaimers04:27 Meet the Mera Labs Founders10:26 Sarah’s Estrogen Clearance Story14:57 Sulforaphane Science and Nrf231:30 DIM vs Sulforaphane Debate35:09 Minimize Menopause Formula37:54 Estrogen Therapy Prep41:58 Stress Epigenetics Reset44:38 Vagus Nerve Tools49:42 Sulforaphane Dosing Guide52:44 Toxins Microplastics Foods01:05:29 NRF2 Safety Wrap Up——— This video is not medical advice & as a supporter to you and your health journey - I encourage you to monitor your labs and work with a professional!________________________________________Get all my free guides and product recommendations to get started on your journey!https://www.sarahkleinerwellness.com/all-free-resourcesCheck out all my courses to understand how to improve your mitochondrial health & experience long lasting health! (Use code PODCAST to save 10%) - https://www.sarahkleinerwellness.com/coursesMy free product guide with all product recommendations and discount codes:https://www.canva.com/design/DAF7mlgZpJI/xVyE4tiQFEWJmh_Xwx8Kbw/view?utm_content=DAF7mlgZpJIFree Webinar on Light & Health (includes free light bulb guide) - https://www.sarahkleinerwellness.com/mycircadianapp-free-webinarGet Early Access to Podcast Episodes & my Seasonal Food Course + UVB+Red Light Therapy course for free - https://open.substack.com/pub/sarahkleinerwellness/p/uvbred-light-protocol?r=5eztl9&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true