The Evolving Wellness Podcast with Sarah Kleiner Wellness

Sarah Kleiner
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  • NUTRITION
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Sarah Kleiner Wellness challenges preconceived notions about modern health + wellness by breaking down scientific research into digestible, actionable 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.

  1. FEB 10

    I Answered Your Questions About Hormones, Light, Genes, Fat Loss, Leptin, Fertility & Deuterium

    Free Webinar - Wednesday February 11 - https://www.hackmydna.com/sarah Previous episode with Kash on HRT - https://www.youtube.com/watch?v=7Jaa_kjm-K0 Blueprint Live Program - Waitlist - https://www.sarahkleinerwellness.com/the-bio-individual-blueprint-waitlist Blueprint OnDemand (get access now & get a custom protocol) - https://www.sarahkleinerwellness.com/offers/2oECuhhC/checkout?coupon_code=ONDEMAND Sauna Article - understanding protocols - timing - when binders are OK and when to skip & how to support your detox pathways - https://open.substack.com/pub/sarahkleinerwellness/p/binder-with-your-sauna-not-so-fast?utm_campaign=post-expanded-share&utm_medium=web Tanning Bed Article - the lost science of UV light & why all tanning beds and light therapy isn’t the same - https://sarahkleinerwellness.substack.com/p/tanning-beds-uv-light-and-the-lost Fertility Signals Bundle with Deuterium Protocol - https://www.sarahkleinerwellness.com/offers/NUzm6KoY/checkout?coupon_code=RMDY Deuterium only course - https://www.sarahkleinerwellness.com/offers/Qj8as8ep/checkout 21 Day Leptin Reset (click here for my most foundational program) - https://www.sarahkleinerwellness.com/offers/NNFJ5zEi/checkout Leptin Resistance Quiz (click here to take the free quiz) - https://www.sarahkleinerwellness.com/21dayleptinquestionaire _________ Sponsored By: → VivaRays | This episode is sponsored by VivaRays - VivaRays Blue - code YOGI https://vivarays.com/ → Troscriptions | For an exclusive offer, go to https://www.troscriptions.com/SARAHK for 10% off your first non subscription order. _________ Timestamps: 00:00 Introduction and Podcast Overview 01:25 Early Access and Special Offers on Substack 03:27 Personal Challenges and Real-Life Struggles 05:34 Gene Testing and Mitochondrial Health 12:21 Menopause, Hormones, and Light Therapy 14:35 Nervous System Support and Stabilization 16:56 Sauna Protocols and UVB Light Therapy 21:48 Methylene Blue and Supplementation 23:26 Blue Blockers and Circadian Rhythm 25:12 Understanding Low Leptin and Weight Loss 25:28 Repletion Protocol for Low Leptin 25:59 Mineral Loading and System Repletion 26:36 Addressing Circadian Rhythms and Stress 27:01 Balancing Carbs and Blood Sugar 27:11 Personalized Protocols and Blueprint Program 29:09 Fertility in Your Forties 30:35 Deuterium Depletion and Mitochondrial Health 36:00 Light Environment and Mitochondrial Function 43:09 Histamine Intolerance and Liver Support 45:43 Final Thoughts and Resources ———  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

    48 min

  2. FEB 4

    What Cold Exposure Does to Hormones, Stress, and Fertility | Dr. Tom Seager

    In this episode of the Evolving Wellness Podcast, host Sarah Kleiner delves into her personal journey with fertility challenges, failed IVF attempts, and the significant impact of circadian and quantum biology on her health. After a pivotal conversation with Dr. Jack Cruz, Sarah emphasizes the importance of understanding leptin, mitochondrial function, and the nuances of individualized health approaches. She shares her transition from a carnivore diet, seasonal eating patterns, and the beneficial effects of cold exposure, notably resulting in a successful pregnancy at 42. The discussion extends to navigating pregnancy health, comparing modern and ancient practices, and how to naturally support immune function and neurological development in children. Sarah's story offers a blend of scientific insights and emotional resilience, aiming to inspire others on their fertility journey. Connect with Thomas Instagram: https://www.instagram.com/seagertp/?hl=en Website: www.morozkoforge.com | www.mygreenlamp.com YouTube: https://www.youtube.com/c/ThomasSeager _________ Sponsored By: → Bon Charge | Go to https://boncharge.com/products/demi-red-light-device?rfsn=8108115.26608d & use code SARAHKLEINER for 15% off storewide. → VivaRays | This episode is sponsored by VivaRays - VivaRays Blue - code YOGI https://vivarays.com/ → Organifi | If you want a collagen that supports your body head-to-toe, head to https://www.organifi.com/sarahk and use my code SARAHK for 20% off your order. _________ Timestamp: 00:00 The IVF Journey: Emotional and Financial Struggles 00:13 Discovering a New Path: Dr. Jack Cruz's Advice 00:47 The Complexity of Health Solutions 01:26 Introducing Today's Guest: Cash Con 02:26 Podcast Introduction and Disclaimers 03:46 Sarah's Health Journey and Metabolic Challenges 05:48 The Role of Diet in Metabolic Health 06:37 Cold Therapy and Pregnancy 08:47 Pregnancy Loss and IVF Decisions 11:42 The Impact of Cold Plunges on Fertility 13:03 A Miraculous Pregnancy at 42 14:31 Navigating Pregnancy with a History of Autism 17:58 The Importance of Red and Infrared Light 26:28 Childbirth Experiences and Hospital Policies 33:52 Informed Consent and the Medical System 36:02 Taking Responsibility for Your Health 36:22 Common Pregnancy Symptoms and Misconceptions 37:08 Personal Pregnancy Experience 38:15 Diet and Nutrition During Pregnancy 40:51 Blue Blockers and Circadian Rhythm 42:22 Insulin Resistance in Pregnancy 43:45 Cold Exposure Benefits During Pregnancy 45:08 Post-Pregnancy Health and Diet 49:15 Carnivore vs. Keto Diets 52:00 The Importance of Vitamin D 01:03:33 Nervous System and Health 01:12:18 Concluding Thoughts on Pregnancy and Health ——— 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

    1h 14m

  3. JAN 28

    Peptides, HRT, Red Light & More: Why Your Genetics Determine the Outcome : Kash Khan

    Save your seat: https://www.hackmydna.com/sarah In this episode of the Evolving Wellness Podcast, host Sarah and her guest Cash discuss the complexities of personalized health strategies, focusing on genetic variability and its impact on diet, hormones, and therapies like peptides and red light therapy. They explore the differences in how individuals react to ketogenic diets, the role of specific genes like APO A2 and TCF 7L2 in metabolic health, and the nuances of using biohacking tools such as NAD and glutathione. They emphasize the importance of understanding genetic profiles for effective and safe health interventions. Sarah announces an upcoming free webinar for deeper dives into these topics and audience Q&A. The episode underlines the necessity of a bio-individual approach for optimal wellness. About Hack My DNA’s Mission: Hack My DNA is focused on helping people understand and optimize their health by using their unique genetic blueprint. Founded by Sarah, the platform bridges the gap between raw DNA data and real-life action—translating genetic insights into practical strategies for nutrition, lifestyle, and long-term wellness. Hack My DNA’s mission is to empower individuals to make informed, personalized health decisions by uncovering how their genes influence everything from metabolism and detoxification to inflammation and aging, so they can live healthier, more intentional lives _________ Sponsored By: → VivaRays | This episode is sponsored by VivaRays - VivaRays Blue - code YOGI https://vivarays.com/ → Troscriptions | For an exclusive offer, go to https://www.troscriptions.com/SARAHK for 10% off your first non subscription order. _________ Timestamp: 00:00 Introduction to Ketogenic Diet and Genetics 01:04 The Role of Genes in Diet and Health 01:43 Webinar Announcement and Guest Introduction 04:18 Understanding MTHFR and Methylation 05:56 Methylation's Impact on Health 09:19 Genetic Variability in Health Responses 15:08 Cold Therapy and Genetic Differences 23:20 Hormone Replacement and Genetic Considerations 29:21 Debating Hormone Therapy 30:16 The Importance of Individualized Health 31:21 Understanding Genetic Blocks 32:28 Exploring Peptides 33:30 The NAD Debate 36:13 Genetic Variability in Peptide Response 43:09 Red Light Therapy Insights 53:23 Join Our Live Webinar ——— 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

    55 min

  4. JAN 21

    Sleep Issues Explained: How Breathing and Mouth Health Impact Rest at Any Age | Karindy Ong

    In this episode of the Evolving Wellness Podcast, Sarah dives deep into the world of myofunctional therapy and airway health with speech-language pathologist and myofunctional therapist Karindy Ong. They discuss the critical connection between airway, sleep, and overall health for both children and adults. Topics include the importance of nasal breathing, proper chewing, and restful sleep, along with practical advice for parents and adults on how to improve these aspects of health. Don't miss this comprehensive guide to understanding how better airway health can lead to improved overall wellness. Head down to the show notes for resources, early access to podcast episodes, and more. Connect with Karindy Ong: https://www.myohackerslp.com/ https://www.instagram.com/myohackerslp/?hl=en  _________ Sponsored By: → Bon Charge | Go to https://boncharge.com/products/demi-red-light-device?rfsn=8108115.26608d & use code SARAHKLEINER for 15% off storewide. → VivaRays | This episode is sponsored by VivaRays - VivaRays Blue - code YOGI https://vivarays.com/ → Organifi | For an exclusive offer, go to https://www.organifi.com/SARAHK for 20% off your order. _________ Timestamp: 00:00 Understanding Sleep Disruptions and Their Impact 01:43 Introduction to the Evolving Wellness Podcast 05:32 Guest Introduction: Karen Yong 06:20 The Importance of Myofunctional Therapy 09:40 Addressing Airway Health in Children and Adults 16:05 The Role of Chewing and Jaw Strengthening 24:20 Collagen and Joint Health 35:52 The Impact of Light on Sleep and Nervous System 36:14 Encouragement for Moms: Hormonal Benefits and Restorative Sleep 36:39 Sleep Regression and Restorative Benefits 37:40 Vagal Tone and Nervous System Regulation 38:47 Personal Story: Teaching Kids Regulation 40:11 Red and Infrared Light Benefits 42:26 Addressing Sleep Issues in Children 45:32 Primitive Reflexes and Neural Pruning 52:22 Airway and Sleep: Impact on Children's Health 56:35 Mouth Breathing and Digestive Health 01:01:02 Practical Advice for Parents 01:06:09 Resources and Final Thoughts ———  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

    1h 9m

  5. JAN 14

    What’s Missing in the Peptide Conversation for Women’s Health | Heather Sandy

    In this episode, host Sarah dives deep into the world of peptides with guest Heather, a nurse practitioner and expert in peptides. They discuss the importance of timing when using peptides, the concept of 'science that remembers the soul,' and the risks of using peptides without proper guidance. Learn about the benefits of peptides for women, the regulatory landscape, and why oversight by medical professionals is crucial. Heather shares her journey from working in anesthesia to becoming a leader in regenerative health. This episode is perfect for those curious about peptides, looking for safe ways to integrate them into their wellness routine. About Heather:  Heather is a nurse practitioner with a background in anesthesia who shifted her focus to regenerative health and peptides after feeling unfulfilled in the traditional medical system. She specializes in helping women, especially mothers and those with chronic conditions, by using FDA-approved peptides under medical supervision. Heather emphasizes the importance of quality, safety, and individualized care, warning against unsupervised or online peptide use. Her approach is holistic, integrating peptides with foundational health practices like diet, sleep, and stress management, and she is dedicated to empowering women to improve their well-being and that of their families. More information on peptides & personalization with medical oversight - https://revivewithme.com/?rfsn=8955701.f111fa Connect with Heather:  https://www.instagram.com/heath_and.wellness _________ Sponsored By: → VivaRays | This episode is sponsored by VivaRays - VivaRays Blue - code YOGI https://vivarays.com/ → Troscription | For an exclusive offer, go to https://www.Troscriptions.com/SARAHK for 10% off your first order. _________ Timestamp: 00:00 Understanding the Importance of Timing in Peptide Use 01:06 Introduction to the Evolving Wellness Podcast 01:12 The Rise of Peptides and DIY Concerns 01:50 Introducing Heather: Expert on Peptides 06:27 Heather's Medical Background and Transition 08:38 The Impact of COVID-19 on Heather's Career 09:36 The Role of Peptides in Regenerative Health 12:52 The FDA and Peptide Regulation 16:14 The Importance of Quality and Oversight in Peptide Use 23:47 Personal Experiences and Success Stories with Peptides 24:56 Peptides vs. Traditional Supplements 32:38 Peptides and Hormone Replacement Therapy (HRT) 36:29 Understanding Testosterone Reabsorption 36:45 Peptides vs. Hormone Replacement Therapy (HRT) 38:27 The Importance of Sleep and Rest 39:34 Morning Routines and Cortisol Response 41:18 Meditation and Self-Care Practices 41:44 Blue Blockers and Circadian Rhythm 48:12 Hormones and Peptides: A Synergistic Approach 52:19 The Role of Growth Hormone and Peptide Stacking 56:34 Immune System and Peptide Benefits 01:03:44 Final Thoughts and Recommendations ———  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

    1h 6m

  6. JAN 7

    Mastering Sleep: Expert Tips to Overcome Insomnia beyond light exposure Feat. Mollie Eastman

    In this episode of the Evolving Wellness Podcast, host Sarah Kleiner discusses the complexities of sleep and insomnia with sleep expert Molly Eastman. They explore the difficulties of maintaining sleep amidst life's stressors such as toddler care, shift work, and major life changes. Molly sheds light on the paradoxical relationship with sleep, particularly focusing on insomnia, and shares insights into cognitive behavioral therapy for insomnia (CBTI) and acceptance commitment therapy (ACT) for insomnia. They discuss the impact of stress and thoughts on sleep quality, the importance of circadian rhythm and environmental factors, and ways to build a robust sleep skillset. The episode also covers the risks and considerations of sleep medications, the new findings in sleep science, and practical tips to reduce sleep anxiety. Sarah and Molly emphasize a balanced approach and provide resources for further support. About Sleep is a Skill:  Sleep Is a Skill is dedicated to helping people optimize sleep by treating it as a learnable, trainable skill—not a mystery or something left to chance. Founded by Mollie Eastman, the company combines science-backed sleep optimization, wearable data, lifestyle design, and personalized coaching to help individuals improve sleep quality, recovery, and overall performance. Their mission is to empower people to take control of their sleep so they can think clearer, feel better, and perform at their highest level—using practical tools, education, and measurable results rather than guesswork Connect with Mollie: www.sleepisaskill.com www.instagram.com/mollie.eastman _________ Sponsored By: → Bon Charge | Go to https://boncharge.com/products/demi-red-light-device?rfsn=8108115.26608d & use code SARAHKLEINER for 15% off storewide. → VivaRays | This episode is sponsored by VivaRays - VivaRays Blue - code YOGI https://vivarays.com/ _________ Timestamp: 00:00 Navigating Life's Sleep Disruptions 01:37 Introduction to the Evolving Wellness Podcast 05:17 Meet Molly Eastman: Sleep Expert 06:39 Personal Sleep Struggles and Solutions 09:50 Understanding Insomnia and Sleep Anxiety 10:35 Cognitive Behavioral Therapy for Insomnia (CBTI) 15:39 Acceptance Commitment Therapy for Insomnia (ACTI) 18:56 The Role of Red and Infrared Light in Sleep 22:31 The Impact of Sleep Aids and Medications 30:56 The Evolution of Sleep Studies 31:42 Glymphatic System and Brain Cleansing 32:43 Modern Lifestyle's Impact on Sleep 33:06 Circadian Rhythm Entrainment 34:24 Chronopharmacology and Sleep Medications 37:17 Blue Blockers and Circadian Rhythm 38:44 Challenges in Medical and Functional Medicine 41:37 The Importance of Nuance in Sleep Health 42:40 Building the Skillset of Sleep 50:18 High Performers and Sleep Optimization 56:47 Conclusion and Resources ———  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 hr

  7. 12/29/2025

    If I Had to Start Over in 2026, This Is Where I’d Begin

    In this episode, Sarah Kleiner discusses essential strategies for starting or revitalizing a health journey in 2026. She emphasizes the importance of individualized health protocols, morning routines, nutrition, hydration, and creating a healthy home environment. The conversation highlights simple yet effective steps that can lead to significant health improvements without the need for expensive products or drastic changes. LINKS MENTIONED: Contest (Over $7,000 in prizes) - https://sarahkleinerwellness.kit.com/posts/my-biggest-contest-of-the-year?_gl=1*1wgazzp*_gcl_aw*R0NMLjE3NjYxNjg4MzYuQ2owS0NRaUFqSlRLQmhDakFSSXNBSU1DNDQtdzhLR2QxbDlkcVBqVVlPbjZBTlFWZklDeGU5dnRoRmxUZXRwX0Jaalk5ejAxYldPVGtpNGFBaldyRUFMd193Y0I.*_gcl_au*MTgwMTYwMTMxMi4xNzYzMzIwODkyLjU0OTg3NjczMC4xNzY2NzExODk5LjE3NjY3MTIwNDc. End of year sale with discounts on custom macros - https://www.sarahkleinerwellness.com/SKW-holiday Leptin Master Plan Practitioner Course - https://www.sarahkleinerwellness.com/offers/rxa4MFni/checkout Cleaning & Laundry products - on sale through 12/31 - SARAHK40 - 40% OFF SITE WIDE- click.trulyfreehome.com/aff_c?offer_id=447&aff_id=5460 MyCircadian App - Use code SARAHK for a free trial - https://get.mycircadianapp.com/cXOl/SARAH Sauna Space Glow Light - code SARAHK https://sauna.space/products/glow-infrared-therapy-light?sca_ref=9407238.JOVWINJQk7i97H Jaspr Air Purifier - Code sarahk for $400 off - https://jaspr.co/SARAHK Air Doctor - https://www.airdoctorpro.com/?oid=17&affid=3568&c=omm Winter Sleep Article on Substack - https://sarahkleinerwellness.substack.com/p/winter-sleep-your-ultimate-guide Sunlight through a window article on Substack - https://sarahkleinerwellness.substack.com/p/i-used-to-say-sunlight-through-a Lightbulb guide - (light bulb recommendations) - https://www.sarahkleinerwellness.com/opt-in-light-bulb-guide Water Guide - (all water filtration recommendations) - https://www.sarahkleinerwellness.com/guide-drink-water Product Guide (hydrogen machines - red light devices - non tox skincare products) - https://www.canva.com/design/DAF7mlgZpJI/xVyE4tiQFEWJmh_Xwx8Kbw/view?utm_content=DAF7mlgZpJI&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h0782b52987 Timestamps: 00:00 Introduction to Health Journey in 2026 05:03 Understanding Bio-Individuality in Health 09:53 The Importance of Morning Sunlight 15:45 Nutrition and Meal Timing Strategies 22:59 Creating a Supportive Environment for Health 27:56 Light Exposure and Mitochondrial Health 34:02 Water Quality and Hydration 42:11 Embracing Small Steps for Big Changes 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 Sign up for my newsletter to get special offers in the future! -https://sarahkleinerwellness.kit.com/profile?_gl=1*1gs7n29*_gcl_aw*R0NMLjE3NjQwOTIxNjcuQ2owS0NRaUF4SlhKQmhEX0FSSXNBSF9KR2poSEZxTTl0blpDSEl4SjYyRHdpa1FuNGc3QXplVll4NVktSFhmSFZZamEwVDAtcU92YXlfQWFBbHp0RUFMd193Y0I.*_gcl_au*MTgwMTYwMTMxMi4xNzYzMzIwODkyLjYyODE4ODI3NC4xNzY1NTA5NjM3LjE3NjU1MDk2MzY. Free Guide to Building your perfect quantum day (start here) -https://www.sarahkleinerwellness.com/opt-in-9d5f6918-77a8-40d7-bedf-93ca2ec8387f

    46 min

  8. 12/24/2025

    The Dark Side of Vitamin D & the REAL Problem in Winter

    In this episode of the Evolving Wellness Podcast, I delve into the complexities of vitamin D and melatonin, particularly during the winter months. I discuss the natural decline of vitamin D levels in winter, the critical role of melatonin, and how modern lifestyles disrupt these hormonal balances. The conversation covers the impact of stress, alcohol, and blue light on health, the importance of circadian rhythms, and the potential benefits and drawbacks of vitamin D supplementation. Links: Become a substack subscriber & get early access to podcasts + free courses - https://open.substack.com/pub/sarahkleinerwellness/p/uvbred-light-protocol?r=5eztl9&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true Holiday Sale - https://www.sarahkleinerwellness.com/SKW-holiday Free Webinar - https://www.sarahkleinerwellness.com/mycircadianapp-free-webinar Timestamps: 00:00 Introduction to Vitamin D and Melatonin 02:47 Understanding Seasonal Changes in Vitamin D Levels 06:13 The Role of Melatonin in Winter Health 09:00 Impact of Modern Lifestyle on Vitamin D and Melatonin 11:51 The Effects of Stress and Alcohol on Hormonal Balance 15:08 Circadian Rhythms and Their Importance 17:51 The Dangers of Blue Light and Sleep Disruption 21:07 Winter Infections and Their Impact on Vitamin D 23:59 Pros and Cons of Vitamin D Supplementation 27:13 Understanding Individual Variability in Vitamin D Metabolism 29:52 Short-Term Vitamin D Supplementation: When Is It Appropriate? 33:14 The Importance of Comprehensive Testing and Monitoring 36:01 Conclusion and Future Directions References & further reading: Article: You’ve been warned about sunlight but not about supplements - http://sarahkleinerwellness.com/blog/you-ve-been-warned-about-sunlight-but-not-supplements Article - Can vitamin D supplements lower your melatonin? https://sarahkleinerwellness.substack.com/p/can-vitamin-d-supplements-lower-your Manson et al. VITAL primary outcomes. N Engl J Med. 2019. PMID: 30415629 Sanders et al. Annual high-dose D ↑ falls/fractures. JAMA. 2010. PMID: 20157135 Bischoff-Ferrari et al. Monthly high-dose D ↑ falls. JAMA Intern Med. 2016. PMID: 26747333 Jackson et al. WHI Ca+D ↑ kidney stones. N Engl J Med. 2006. PMID: 16481635 Slominski et al. Melatonin, mitochondria & skin photobiology. Cell Mol Life Sci. 2020. Hamblin MR. Anti-inflammatory photobiomodulation. AIMS Biophys. 2017. Deng et al. Magnesium, vitamin D status & mortality (NHANES). BMC Med. 2013. Holick et al. Translocation of cutaneous vitamin D₃. Endocrinology. 1994. 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 Sign up for my newsletter to get special offers in the future! -https://sarahkleinerwellness.kit.com/profile?_gl=1*1gs7n29*_gcl_aw*R0NMLjE3NjQwOTIxNjcuQ2owS0NRaUF4SlhKQmhEX0FSSXNBSF9KR2poSEZxTTl0blpDSEl4SjYyRHdpa1FuNGc3QXplVll4NVktSFhmSFZZamEwVDAtcU92YXlfQWFBbHp0RUFMd193Y0I.*_gcl_au*MTgwMTYwMTMxMi4xNzYzMzIwODkyLjYyODE4ODI3NC4xNzY1NTA5NjM3LjE3NjU1MDk2MzY. Free Guide to Building your perfect quantum day (start here) -https://www.sarahkleinerwellness.com/opt-in-9d5f6918-77a8-40d7-bedf-93ca2ec8387f My free product guide with all product recommendations and discount codes:https://www.canva.com/design/DAF7mlgZpJI/xVyE4tiQFEWJmh_Xwx8Kbw/view?utm_content=DAF7mlgZpJI&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h0782b52987

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239 Ratings

About

Sarah Kleiner Wellness challenges preconceived notions about modern health + wellness by breaking down scientific research into digestible, actionable 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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