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The Evolving Wellness Podcast with Sarah Kleiner Wellness: Daily Summaries Delivered
by Sarah Kleiner
Sarah Kleiner Wellness challenges preconceived notions about modern health + wellness by breaking down scientific research into digestible, actionable information to help people live genuinely healthy lives. We dive deep into circadian health, quantum health, hormone health, nutrition, and more. As a certified Nutrition + Quantum Health Coach, I provide instructor-led and self-led workshops and programs that allow people to regain control and intention over their wellness journey and health outcomes.
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- 3 days ago1h 0m
What Is Psychomancy? A Faster Way to Heal | Dr. Ralf | Evolving Wellness Podcast
Host Sarah welcomes Dr. Ralph to the Evolving Wellness podcast to discuss his coaching method “psychomancy,” which Sarah says helped her feel significantly better after a session. Dr. Ralph, an engineer-turned-coach trained in Dr. Dietrich Klinghardt’s ART testing, explains how subconscious blockages from childhood, conception, ancestors, and even former lifetimes can drain energy and limit goals, and how his structured approach tests for key contributors and uses tools like belief statements and simple biofeedback methods. He also describes geomancy as sensing and improving vital energy in homes and landscapes, shares simple practices for reclaiming lost energy, and discusses sunrise/sunset nature time, Agnihotra, and “etheric hygiene” to clear parasitic, AI-related, and “stuck” spirit influences. He mentions his books, YouTube channel, and trainings in southern France.— Connect with Dr. Ralf Books : https://www.amazon.com/stores/Ralf-W.-Otterpohl/author/B0GYBVPKXP Youtube Channel : https://www.youtube.com/@tubenotter _________ 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.→ Bon Charge | Go to https://boncharge.com/products/demi-red-light-device?rfsn=8108115.26608d & use code SARAHKLEINER for 15% off storewide._________Timestamp:00:00 Psychomancy Introduction02:07 Why Blockages Persist06:03 Ralphs Engineering Journey11:08 Family Entanglement Explained13:50 Method Levels Past Lives21:47 Testing Tools And Trauma Timing27:35 Geomancy Vital Energy Demo31:20 Breathing Back Vitality32:17 Reclaim Energy From Screens33:16 Sunrise Rituals And Nature35:21 Organic Path And Purpose45:24 Etheric Hygiene And AI48:29 Stuck Spirits And Clearing51:46 Golden Age Blueprint Wrap——— 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
- 1 weeks ago40 min
Why Indoor Air Gets Worse in Winter (Plus the Job With the Dirtiest Air) | Mike from JASPR
JASPR AIR PURIFER https://jaspr.co/SARAHK Use code SARAHK for $350 offHost Sarah Kleiner welcomes back Michael Feldstein, founder of JASPR, to emphasize indoor air quality as a foundational but overlooked health factor, especially in winter when people spend more time indoors. Feldstein shares his background in wildfire smoke, flood, and toxic mold remediation, explaining how post-remediation air can be cleaner than many homes, and discusses impacts on sleep, allergies, asthma, cognition, and performance, citing examples like microplastics in household air and studies linking air quality to test scores. They offer practical steps: keep shoes out, ventilate while cooking, avoid spraying fragrances indoors, manage bathroom humidity, clean ducts and carpets, and consider industrial HEPA vacuums. Feldstein also explains a DIY Corsi-Rosenthal box option and highlights dental offices as high-risk for bioaerosols. A $350-off early Black Friday deal is offered with code SARAHK at jaspr.co — Connect with Mike : Website: https://jaspr.co/ Visit JASPR AIR PURIFER https://jaspr.co/SARAHK Use code SARAHK for $350 offAnd our previous episodes - Can Air Quality Actually Impact Your Sleep? | Mike Feldstein of Jasprhttps://youtu.be/bC0zkeXDpS8Unpacking Mold Toxicity, Tips For Purifying The Air In Your Home | Mike Feldstein of Jasprhttps://youtu.be/W2pkzky01Fo_________Timestamp:00:00 Why Air Quality Matters03:14 Meet Mike and JASPR Origins08:03 Microplastics and Cognitive Impact10:20 The 80 20 Wellness Setup12:42 Kids Sleep Allergies and Snoring15:44 Building a Clean Air School19:10 Winter Indoors and Practical Tips23:29 Reduce Indoor Chemical Buildup23:46 Mold Moisture and Deep Cleaning24:23 HEPA Vacuum and Carpet Strategy25:47 DIY Air Scrubber Option28:25 Shoes Off Winter House Rules29:30 Dental Office Bioaerosols34:39 Black Friday Deal and Final Takeaways——— 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
- 2 weeks ago32 min
MY FULL WINTER ROUTINE: Light, Food and Sleep Tools That Actually Work
ROADMAP - only through November 20 - https://www.sarahkleinerwellness.com/winter-roadmapFERRITIN SUMMIT (unavailable after SUNDAY) - https://www.sarahkleinerwellness.com/offers/KtFmpmTi/checkoutCan a red light panel replace morning sunlight? Sarah explains why it can't, and how to get enough light in winter.Plus the winter tools she uses: a 10,000 lux target outdoors, a 3-hour pre-bed lighting rule, and what to eat and when.Sarah Kleiner shares her winter light and routine tools, based on her work with clients in places like Alaska, Florida and Austria. She covers:Why a red light therapy panel has no blue light, and why she says you can't "hack" morning sunlight with oneGetting about 10,000 lux outside, and using a Lux Session Timer to see how long that takes (she says usually 10–20 minutes)What she does if you're up before sunrise: red light preconditioning, eating something, and yellow blue blockers for dark drivesHow she uses light boxes, with a caution that overuse made her jittery and anxiousOffice tools: an incandescent bulb at your desk, and going outside middayMeal timing: why she says breakfast is a circadian anchor, and why most people shouldn't stop eating at 4 PMA study where 17 people spent 6 hours a day at 59°F for 10 days. They grew more brown fat and burned about 100–200 extra calories a day without shivering.A study of 809 adults in Spain: bright days and dark nights were linked with lower BMI, body fat, triglycerides and insulin resistance.Night lighting: keeping lux at 10 or below for the 3 hours before bed, and violet-light glasses for TVMY FULL PRODUCT GUIDE https://s3.amazonaws.com/kajabi-storefronts-production/file-uploads/sites/2147573344/themes/2150788813/downloads/07fbda0-d61e-e4dc-1c64-f4d5fa848acc_OCTOBER_2026_PRODUCT_GUIDE.pdfAmazon Storefront with budget winter sleep tools - https://amzlink.to/az0wyxgc3dlRKLINKS MENTIONED:Roadmap - https://www.sarahkleinerwellness.com/winter-roadmapMyCircadianApp - Code SARAHK - https://get.mycircadianapp.com/cXOl/SARAH Sauna Space Glow Light (don't buy until November 1st - use code SARAHK) - https://sauna.space/products/glow-infrared-therapy-light?sca_ref=9407238.JOVWINJQk7i97HStrainless Incandescent - (code sarahk) - https://strainlesslighting.com/SARAHKBon Charge mini red light panel (code sarahk) - https://boncharge.com/?rfsn=8137587.3a34ebSperti Vitamin D Lamp - code carnivoreyogi10 - https://www.sperti.com/?ref=3397Chroma Sky Portal Light Box - code SARAHK - https://getchroma.co/products/sky-portal?sca_ref=10069991.AKjRuyXrQky7O00BChroma Flash light - code SARAHK - https://getchroma.co/products/chromatorch?sca_ref=10069991.AKjRuyXrQky7O00BChroma TV watching Blue blockers - code SARAHK - https://getchroma.co/products/nightshades?sca_ref=10069991.AKjRuyXrQky7O00BViva Rays Daytime Lenses (I use the GLO - code sarah) - https://vivarays.com/sarahTIMESTAMPS:0:00 Intro: winter tools and what's ahead2:25 Can a red light panel replace morning sunlight?3:43 Before-sunrise routine: red light and lemon water5:04 Lux Session Timer: how long to stay outside5:52 Eating before sunrise and blue blockers for the drive7:48 Light boxes: when they help and when to be careful10:50 Office tools: incandescent bulbs and red light14:09 Midday light: 99 lux indoors vs. 100,000 outside16:21 Meal timing and breakfast as a circadian anchor17:58 Vitamin D, UVB and red light21:03 The cold study: 59°F, no cold plunge needed23:12 The 809-adult circadian amplitude study24:33 Should you stop eating at 4 PM?28:38 Nighttime lighting and blackout curtains29:07 Violet-light glasses and watching TV31:15 Custom winter Roadmap plans and wrap-upThis video is not medical advice & as a suppor
- 2 weeks ago1h 1m
Dietitian Warns: Your Nutrition Advice Is Decades Behind the Science | Ethan Quantum Dietician
Host Sarah Kleiner introduces the Evolving Wellness podcast episode with registered dietician Ethan (“Quantum Dietician”), aiming to discuss how circadian and quantum biology inform his practice and what dieticians are taught. Ethan shares his wrestling background, education, and frustrations with dietetics training being nutrition-isolated and hospital-focused, while weight-loss clients often regain weight. After learning from podcasts and books in the quantum space, he reports better client outcomes by prioritizing light, circadian rhythm, and lifestyle. They critique online dietetics echo chambers and outdated teachings Ethan encountered, including “health at every size,” saturated fat and red meat being bad, and seed oils being healthy, and discuss how research and financial incentives can skew guidance. Ethan argues carb fear is misguided and that outdoor light and movement improve glucose handling, while low-carb diets can impair sleep and thyroid. He lists non-negotiables: sunrise, pitch-black sleep, lifting and cardio, grounding, local/seasonal eating, Wi‑Fi off at night, and frequent outdoor light breaks, and directs listeners to his Instagram, website, books, and coaching— Connect with Ethanhttps://quantumdietitian.com/ https://www.instagram.com/quantum.dietitian/ _________ Sponsored By: → Bon Charge | Go to https://boncharge.com/products/demi-red-light-device?rfsn=8108115.26608d & use code SARAHKLEINER for 15% off storewide.→ 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 Quantum Dietician01:52 Meet Ethan and His Story03:57 Dietetics Training Gaps08:49 Finding Quantum Biology11:54 Dietitian Culture Online14:31 Bad Nutrition Dogma27:47 Quantum Health and Carb Fear34:15 Train Like an Athlete35:10 Carbs for Blood Sugar Control36:06 Low Carb Pitfalls and Motives38:11 Echo Chambers and Easy Answers40:57 Food Economics and Subsidies44:31 Authority Bias and Critical Thinking52:10 Non Negotiables and 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-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
- 3 weeks ago1h 2m
DOCTORS WEIGH IN: Low Ferritin? Stop Taking Iron Pills Until You Watch This (Summit Sneak Peak)
SUMMIT - https://www.sarahkleinerwellness.com/the-ferritin-terrain-summit-2026Over the last five months, I've been deep in the world of low ferritin and iron dysregulation - sharing my own story, talking with experts around the globe, and uncovering just how much we've been getting wrong about iron.Today's episode is a preview of my free Ferritin Terrain Summit, and I've pulled together some of the most powerful clips from the talks to give you a taste of what's coming.In this episode:Dr. Stillman on why iron pills may be doing more harm than good — and what to do insteadDr. Julia on the one craving that screams iron deficiency (yes, ice counts) and the truth about IV iron safety during pregnancy"You Can't Build Iron From Chocolate" — why food-based iron advice falls short for the people who need help the mostChris on why your lab results say "normal" when you feel anything but — and the optimal ranges your doctor isn't usingFerritin Is a Quantum Machine — how ferritin functions as an antenna for light, sound, and energy in ways that have nothing to do with storing ironDr. Tyler on how your genetics decide whether supplements help or harm, and why some people are hardwired for low ferritin no matter what they eatIf you've been told your ferritin is "fine" but you still feel terrible — or you're cycling through supplements with nothing to show for it — this one's for you.The Ferritin Terrain Summit is free to watch live, starting Monday, October 26th - https://www.sarahkleinerwellness.com/the-ferritin-terrain-summit-2026Timestamps: 0:00 - Intro: Free Ferritin Terrain Summit2:09 - Stop Taking Iron Pills — Dr. Stillman10:51 - If You Crave Ice You Need Iron — Dr. Julia21:46 - You Can't Build Iron From Chocolate33:14 - Your Doctor's Lab Ranges Are Lying to You — Chris42:56 - Ferritin Is a Quantum Machine52:56 - How Your Genes Decide If Supplements Help or Harm You — Dr. Tyler Panzner low ferritin, iron deficiency, iron supplements, ferritin levels, anemia, iron infusion, hemochromatosis, pica, restless legs, lactoferrin, transferrin, TIBC, optimal lab ranges, ferritin summit, iron absorption, genetics and iron, Dr. Leland Stillman, Dr. Tyler Panzer 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
- 3 weeks ago1h 0m
The Hidden Link Between Light, Cancer, and Weight Gain | Dr. Martin Moore-Ede
Host Sarah Kleiner interviews Dr. Martin Moore-Ede, a Harvard-trained physician-scientist who helped identify the human circadian clock in the suprachiasmatic nucleus and showed humans are synchronized by light timing. They discuss how modern indoor living mimics shift work—dim days, blue-rich nights—and its links to disrupted sleep physiology, suppressed melatonin, metabolic effects, and increased risks including cancer and cardiovascular disease, citing a new study associating as little as 3 lux at night with measurable heart damage in 11,000 people. Moore-Ede explains why lux/lumens miss health-relevant wavelengths, the narrow circadian-sensitive blue band (~480 nm), and the importance of full-spectrum daylight (especially before 10 a.m.) and blue-free evenings. He highlights infrared’s emerging roles in mitochondrial metabolism and healing, new measurement tools, and solutions like automated circadian lighting and screens. They also cover benefits in elder care trials and the role of outdoor violet light in preventing childhood myopia, and he announces an updated second edition of his book, The Light Doctor.— Connect with Dr Martin https://thelightdoctor.com/https://thelightdoctor.com/the-light-doctor-second-edition/ _________ Sponsored By: Change→ 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.→ 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.→ 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 Moore Ede02:22 Career and SCN Discovery04:00 Light at Night Risks05:11 Full Spectrum and New Book06:57 Shift Work and Blue Band09:24 LEDs Infrared Loss11:19 Modern Life as Shift Work12:57 Morning Light and Buildings15:44 Ferritin Summit Break18:04 Lighting Industry Metrics23:35 Junk Light Analogy24:31 Sponsor Kapos Lactoferrin26:43 Practical Light Diet Plan28:50 Dark Sleep Heart Study30:36 Melatonin and Cancer Defense32:03 Rehab Facility Light Chaos33:20 Circadian Lighting In Care Homes34:56 Measuring Melatonin Suppression36:54 Sponsor Viva Rays Glasses38:55 Infrared Light And Mitochondria43:41 Spectrometer Demo And Diagnosis46:43 Second Edition Updates50:44 Blue Light Pushback Explained55:41 Outdoor Time And Longevity57:53 Kids Need Violet Light59:52 Book Links And 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-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/sarahklei
- 3 weeks ago11 min
Less Daylight Means More Weight Gain. Here's What to Do Before The Time Change
Roadmap - https://www.sarahkleinerwellness.com/winter-roadmapWinter is not just dark - it changes your metabolism, your mood, and even your weight. Sarah Kleiner breaks down a brand-new study showing why bright days and dark nights may be one of the most important levers for staying healthy when the clocks change.If you live anywhere that gets gloomy, cold, or abruptly darker after work, this episode gives you a practical game plan before November 1st hits in the U.S. and the time shift hits Europe even sooner. LINKS SHARED - Roadmap - https://www.sarahkleinerwellness.com/winter-roadmapMyCircadianApp (code SARAHK) - https://get.mycircadianapp.com/cXOl/SARAH Study link - https://pubmed.ncbi.nlm.nih.gov/42859199/TIMESTAMPS:00:00 Daylight saving time and winter challenges00:31 Why winter can affect weight and metabolism02:09 The new light and metabolic health study02:41 What the study found about bright days and dark nights03:47 Why winter routines make light exposure harder04:50 Circadian amplitude: brighter days, darker nights06:05 How to strengthen your daily light rhythm07:17 Temperature rhythm, hormones, and metabolic health07:50 What the study can—and can’t—tell us08:28 Practical steps for your light environment09:01 Daytime light, meal timing, and evening routines09:33 Bedroom light and nighttime metabolic health10:03 Supporting longevity and metabolic health this winter10:34 Closing thoughts and personalized supportThis 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
- Oct 15, 202627 min
AVOIDING WINTER DEPRESSION AND WEIGHT GAIN
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
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About The Evolving Wellness Podcast with Sarah Kleiner Wellness
Sarah Kleiner Wellness challenges preconceived notions about modern health + wellness by breaking down scientific research into digestible, actionable information to help people live genuinely healthy lives. We dive deep into circadian health, quantum health, hormone health, nutrition, and more. As a certified Nutrition + Quantum Health Coach, I provide instructor-led and self-led workshops and programs that allow people to regain control and intention over their wellness journey and health outcomes.
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