Vibing Well with Dr. Stacy (A Foundational Approach to Healing the LIFESTYLE)

Dr. Stacy Barczak Baker ND IHP
  • 4.9 (57)
  • ALTERNATIVE HEALTH
  • UPDATED SEMIWEEKLY

Dr. Stacy, a traditional Naturopath who specializes in Functional (Foundational/Lifestlye) Medicine, is answering your questions in regards to health and healing. From hormones to gut healing and everything in between - listen in as she shares stories of her own healing journey, what she sees clinically, and what she has researched to give you the most up to date answers when it comes to healing holistically. *This information is not meant to be taken as medical advice, or to replace the advice of your practitioner or primary care. It is also not meant to diagnose, treat, or cure diseases. 

  1. 6D AGO

    #077 PCOS, Infertility (In Women and Men), and Preconception Planning From A Foundational (Lifestyle) Lens

    What if PCOS, “hormone imbalance,” and infertility aren’t problems to micromanage but signals that your metabolism needs safety and rhythm? We open the hood on the hormonal hierarchy—how insulin and cortisol set the stage for estrogen, progesterone, and testosterone—and explain why symptom chasing, birth control, and even well-meaning supplement stacks often miss the mark. By restoring nighttime repair, stabilizing glucose, and fixing circadian cues, you unlock the body’s built-in programs for ovulation, progesterone production, and healthy sperm. We get specific. PCOS rates are surging and so are obesity and insulin resistance, yet most plans start at the bottom of the ladder with sex hormones. We trace the cascade: insulin stimulates thecal cells, androgens rise, ovulation stalls, cortisol steps in, and progesterone sinks. Then we zoom out to the male side—sperm counts have halved in 40 years, TRT is rising in young men, and estrogenic pressure from body fat, seed oils, alcohol, plastics, and pesticides collides with disrupted sleep and light exposure. The result is poorer sperm quality, higher miscarriage risk, and more strain on couples who feel they’re “doing everything right.” The path forward is practical and hopeful. Anchor your day with sunlight and a consistent wake time. Eat whole foods that match your individual carb tolerance, finish dinner earlier, and aim for flat overnight glucose so melatonin and autophagy can run repairs. Walk after meals, then layer in strength training to expand glucose sinks and support testosterone. Reduce blue light at night, clear seed oils and alcohol, sweat often, and create EMF space in your bedroom. If you test, use tools that capture patterns—like DUTCH—so you can see cortisol dynamics, sex hormone balance, and detox capacity rather than a single snapshot. Whether you’re navigating PCOS, preparing to conceive, or rebuilding energy, treating hormones as a system led by metabolism changes everything. Subscribe for more root-cause insights, share this with someone who needs a hopeful reframe, and leave a review to help others find the show. To get notified as soon as groups open up and other updates sign up/subscribe here: https://stacy-baker.mykajabi.com/opt-in-9cffc5f4-f006-4adb-a0a7-6c33a0698b4b Resources mentioned: Ra Optics (Code DRSTACYND) blue light blockers Higher Dose (my FAV sauna blanket with low to no EMF) code DRSTACY CGM (Code DRSTACY and DRSTACYAPP for app only) Structured/Living Water *code DRSTACY Spring Aqua (my FAV water system)  To work one-on-one with me, you can apply HERE! For more from me, follow me on IG @dr.stacy.nd This information is just that; information only - not to be taken as medical advice. Please contact your primary care before changing anything to your routine. This information is not mean to diagnose, treat, or cure disease.

    56 min

  2. JAN 21

    #076 Creating Change (Part 2) Willpower, Self-Sabatoge, and the Mind Body Connection To Create Change

    We explore why willpower fails when your emotions and physiology aren’t aligned and show how heart–brain coherence makes change feel safe and sustainable. Practical tools help you clean your inputs, build awareness, set intentions, and rehearse new patterns that stick. • heart coherence as the body’s synchronizer • emotions informing the nervous system and behavior • survival wiring, generational stress and negativity bias • filters, beliefs and missed opportunities • habits on autopilot reinforcing old identity • why thoughts alone can’t override physiology • awareness practices, meditation and journaling • input audit across media, people and environments • intention setting and gratitude as daily anchors • rehearsing new responses during neuroplastic windows • aligning routines for homeostasis before deeper work • anchoring change with a strong why and self‑compassion To get notified as soon as groups open at the beginning of the year - sign up here: https://stacy-baker.mykajabi.com/opt-in-9cffc5f4-f006-4adb-a0a7-6c33a0698b4b Resources mentioned: Mycircadian APP DOCTOR (code) Ra Optics (Code DRSTACYND) blue light blockers! Bon Charge (Code DRSTACY) red light panel and circadian bulbs Higher Dose (my FAV sauna blanket with low to no EMF) code DRSTACY CGM (Code DRSTACY and DRSTACYAPP for app only) Analemma Water (structuring) Spring Aqua (my FAV water system)  To work one-on-one with me, you can apply HERE! For more from me, follow me on IG @dr.stacy.nd This information is just that; information only - not to be taken as medical advice. Please contact your primary care before changing anything to your routine. This information is not mean to diagnose, treat, or cure disease.

    59 min

  3. JAN 1

    #75 Creating Change (Part 1) How to Create an Environment To Welcome Change In

    We explore why change sticks when the body, mind, schedule, and space align, and why willpower alone fails. We show how decluttering, time edits, blood sugar balance, and calmer inputs teach the nervous system that new is safe, setting the stage for part two’s troubleshooting. • reframing problems as goal prompts and trackers • how stress narrows perception and confirms old beliefs • decluttering home and car as physical proof of space • editing schedules to restore bandwidth and boredom • morning and evening rituals that calm the lens • blood sugar, sleep, light, and cortisol as levers • nature, movement, sweating, and drainage for flow • breaking all-or-nothing thinking and perfection loops • protecting inputs: media, relationships, and self-talk • using journaling and gratitude to release rumination • aligning money, time, and attention with stated goals • preview of part two: self-sabotage and emotional drivers To get notified as soon as groups open at the beginning of the year - sign up here: https://stacy-baker.mykajabi.com/opt-in-9cffc5f4-f006-4adb-a0a7-6c33a0698b4b Resources mentioned: Mycircadian APP DOCTOR (code) Ra Optics (Code DRSTACYND) blue light blockers! Bon Charge (Code DRSTACY) red light panel and circadian bulbs Higher Dose (my FAV sauna blanket with low to no EMF) code DRSTACY CGM (Code DRSTACY and DRSTACYAPP for app only) Analemma Water (structuring) Spring Aqua (my FAV water system)  To work one-on-one with me, you can apply HERE! For more from me, follow me on IG @dr.stacy.nd This information is just that; information only - not to be taken as medical advice. Please contact your primary care before changing anything to your routine. This information is not mean to diagnose, treat, or cure disease.

    1h 12m

  4. 12/04/2025

    #074 Why You Keep Waking Up At Night (What is Happening and What ISN'T), What ACTUALLY Happens When We Sleep, Training for Change or Adding to Inflammation? How To Know When To Change Up Your Workout To Meet Your Needs

    Want deeper sleep without hacks or hype? We unpack the real reasons you wake up at night and show how light exposure, dinner timing, and cortisol-insulin patterns quietly decide whether your body repairs or unravels. I walk through the nightly “window” when cortisol dips, why bright rooms and screens suppress melatonin, and how late meals trigger blood sugar crashes that jolt you awake. You’ll learn simple, high-impact steps: get a morning light signal, dim evening brightness below 10 lux, eat earlier with balanced protein and carbs, and keep your bedroom cold, dark, and quiet. From there, we zoom out to what great sleep actually does. Your brain’s glymphatic system flushes waste, mitochondria refill ATP, growth hormone rises to rebuild tissue, and the immune system coordinates smarter defenses. Slow wave sleep consolidates memory; REM helps you process emotions and creativity. When sleep slips, insulin resistance and inflammation climb the next day. I share practical questions to audit your routine—light, screens, caffeine, alcohol, dinner composition, temperature—and how to spot hot flashes, reflux, or frequent urination as metabolic clues rather than random symptoms. We then tackle training that supports, not sabotages, recovery. Most long, high-rep sessions and chronic cardio elevate cortisol without provoking adaptation. The better path is training with intention: progressive overload in the 5 to 6 rep range, shorter focused lifts, and brief sprint intervals with full recovery. Pair that with steady walking, mobility work, and cycle-aware planning to respect hormonal shifts. Watch your biofeedback: stubborn soreness beyond 48 hours, poor sleep, frequent illness, puffiness, mood swings, or menstrual changes all point to under-recovery. When you let sleep lead, the gains finally stick—stronger muscles, steadier metabolism, clearer mind. If this helped, follow the show, share it with someone who needs better nights, and leave a review so more people can find it. What’s the first small change you’ll make tonight? To get notified as soon as groups open at the beginning of the year - sign up here: https://stacy-baker.mykajabi.com/opt-in-9cffc5f4-f006-4adb-a0a7-6c33a0698b4b Resources mentioned: Mycircadian APP DOCTOR (code) Ra Optics (Code DRSTACYND) blue light blockers! Bon Charge (Code DRSTACY) red light panel and circadian bulbs Higher Dose (my FAV sauna blanket with low to no EMF) code DRSTACY CGM (Code DRSTACY and DRSTACYAPP for app only) Analemma Water (structuring) Spring Aqua (my FAV water system)  To work one-on-one with me, you can apply HERE! For more from me, follow me on IG @dr.stacy.nd This information is just that; information only - not to be taken as medical advice. Please contact your primary care before changing anything to your routine. This information is not mean to diagnose, treat, or cure disease.

    57 min

  5. 11/20/2025

    #073 Supporting Health During Winter, S.A.D., "Cold and Flu" Season, and Barefoot Shoes

    The clock changed, the light faded, and suddenly sleep feels off, cravings spike, and the calendar is full of sweets and late nights. We break the winter spiral by getting back to first principles: your body runs on time signals from light and food, and those signals need clarity when the days grow short. We start with circadian anchors you can use tomorrow morning: bright outdoor light to cap cortisol, simple ways to block blue during screen time, and why amber lenses belong after sunset. If seasonal affective symptoms creep in, we lay out a sane toolkit—morning lux sessions, red light within daylight hours, and the sleep hygiene that lets melatonin do its deep repair work. Then we pivot to meal timing and macronutrients, showing how earlier breakfasts and dinners unlock nighttime healing, and why winter physiology thrives on protein, healthy fats, and storage crops like root vegetables rather than tropical fruit and sugar. From there, we reframe “cold and flu season” as an inflammation problem amplified by indoor stressors—harsh LEDs, nonstop Wi‑Fi, and sedentary routines. Practical fixes include movement snacks after meals for glucose control, opening a window to balance spectrum, using saunas or natural infrared, and putting the router on a timer at night. We also share a gentle reset you can trust: a short bone broth fast to create metabolic space for healing after holiday overindulgence. Finally, we dig into footwear and pain: how switching slowly to zero-drop, wide-toe-box barefoot shoes improved gait, reduced hip and knee pain, and even how grounding-capable soles can add an anti-inflammatory edge when you can’t be barefoot outdoors. If you’ve felt at the mercy of shorter days, this conversation gives you calm, science-backed levers you can actually pull. Align your light, shift your meals, move a little more often, and let darkness become a nightly advantage. If this resonated, follow the show, share it with a friend who dreads winter, and leave a quick review—what habit will you shift first? Grounding/Barfoot Shoes Mentioned: Coupon Code: DRSTACYND https://groundz.com/?ref=hbbxkxbx I will link up my email list so you get notified for the free circadian seasonal shifts webinar in the show notes: https://stacy-baker.mykajabi.com/opt-in-9cffc5f4-f006-4adb-a0a7-6c33a0698b4b Resources mentioned: Mycircadian APP DOCTOR (code) Ra Optics (Code DRSTACYND) blue light blockers! Bon Charge (Code DRSTACY) red light panel and circadian bulbs Higher Dose (my FAV sauna blanket with low to no EMF) code DRSTACY CGM (Code DRSTACY and DRSTACYAPP for app only) Analemma Water (structuring) Spring Aqua (my FAV water system)  To work one-on-one with me, y This information is just that; information only - not to be taken as medical advice. Please contact your primary care before changing anything to your routine. This information is not mean to diagnose, treat, or cure disease.

    57 min

  6. 10/30/2025

    #072 Biggest Culprits that Slow Healing Progress and How To Create Space For Healing Potential

    We map the hidden roadblocks that stall healing and show how doing less—by creating space, clarifying goals, and resetting the nervous system—unlocks real change. From dropping diagnosis identity to turning data into wisdom, we focus on metabolic health, circadian rhythm, and practical boundaries. • defining a clear goal and evolving routines to match it • avoiding identity with diagnosis and labels • reducing information overload and rebuilding intuition • using data short term while training biofeedback • choosing guidance to cut self-healing trial and error • seeing symptoms as systemic inflammation signals • prioritizing metabolic health and circadian rhythm • treating food as instruction, not just macros • moving often beyond a single gym hour • creating parasympathetic time with fasting, meditation, yoga • making empowered choices instead of fear-led decisions I will link up my email list so you get notified for the free circadian seasonal shifts webinar in the show notes: https://stacy-baker.mykajabi.com/opt-in-9cffc5f4-f006-4adb-a0a7-6c33a0698b4b I’ll be announcing my foundational course in the next week or two to help us finish the year strong! Resources mentioned: Mycircadian APP DOCTOR (code) Ra Optics (Code DRSTACYND) blue light blockers! Bon Charge (Code DRSTACY) red light panel and circadian bulbs Higher Dose (my FAV sauna blanket with low to no EMF) code DRSTACY CGM (Code DRSTACY and DRSTACYAPP for app only) Analemma Water (structuring) Spring Aqua (my FAV water system)  To work one-on-one with me, you can apply HERE! For more from me, follow me on IG @dr.stacy.nd This information is just that; information only - not to be taken as medical advice. Please contact your primary care before changing anything to your routine. This information is not mean to diagnose, treat, or cure disease.

    1h 7m

  7. 09/24/2025

    #071 Why Our Children Are SO Sick When We Have More "Advances" Than Ever (And How We Change It)

    What if I told you this generation of children is the first not expected to outlive their parents? Despite unprecedented medical advances, chronic disease rates in children have skyrocketed by 400%. As a Naturopath and mother, this reality keeps me up at night. The perfect storm has been brewing: from compromised birth experiences to excessive sugar consumption, from constant screen time to environmental toxins. Our children's bodies are sending distress signals through anxiety, behavioral issues, frequent infections, and metabolic dysfunction. Yet we've normalized these conditions as "just part of childhood." The digital landscape compounds these challenges. Children spend 5-7 hours daily on screens, receiving artificial dopamine hits that make normal pleasures seem insufficient. Blue light disrupts their sleep patterns and melatonin production, essential for cellular repair and immune function. No wonder 76% of children now have at least one chronic condition. But there's profound hope. Our children are remarkably resilient when given what their bodies truly need: real food, consistent movement, outdoor time, appropriate boundaries, and proper sleep. By making intentional choices and modeling healthy behaviors, we can change their trajectory. This isn't about perfection—it's about progress. Start with one home-cooked meal, a family walk, or a new vegetable. Frame these choices as gifts rather than restrictions. When children understand how their bodies respond to different inputs, they naturally gravitate toward what makes them feel good. True generational wealth isn't found in bank accounts but in the vibrant health we cultivate in our children. What small change will you make today to support your child's metabolic health? Your choices now shape their future. Join Dr. Stacy's Master Your Metabolism class in October to learn how to support you and your family's metabolic health CGM (Code DRSTACY for 33% off!)  Resources mentioned: Mycircadian APP DOCTOR (code) Ra Optics (Code DRSTACYND) blue light blockers! Bon Charge (Code DRSTACY) red light panel and circadian bulbs Higher Dose (my FAV sauna blanket with low to no EMF) code DRSTACY CGM (Code DRSTACYND) Analemma Water (structuring) Spring Aqua (my FAV water system)  To work one-on-one with me, you can apply HERE! For more from me, follow me on IG @dr.stacy.nd This information is just that; information only - not to be taken as medical advice. Please contact your primary care before changing anything to your routine. This information is not mean to diagnose, treat, or cure disease.

    1h 15m

  8. 09/10/2025

    #070 When Your Healing Protocol Isn't Working: The Metabolism-Gut Connection and When To Rethink Your Routine (But Still Stay Consistent)

    Ever feel like you're going through the motions with your health routines, but seeing diminishing returns? This episode dives deep into two game-changing concepts that might revolutionize your healing journey. First, Dr. Stacy tackles the evolution of routines—how to recognize when habits that once served you have become burdens instead of blessings. She reveals the subtle signs that your daily rituals have lost their meaning and explains why being consistent in showing up for yourself while remaining fluid in what that looks like can be transformative. Rather than rigidly following someone else's protocol or morning routine, learn to attune to what your body needs in different seasons of life and how to create meaningful consistency without the all-or-nothing mentality that keeps so many of us stuck. The second half of the episode unveils a powerful paradigm shift in understanding gut health that's rarely discussed in wellness circles: the critical connection between metabolic dysfunction and gut issues. Dr. Stacey explains how insulin resistance, blood sugar instability, and mitochondrial dysfunction can directly drive gut inflammation, disrupt barrier integrity, and impair digestive function—often making gut protocols ineffective until the metabolic piece is addressed. You'll discover why systemic inflammation from metabolic dysfunction is enough to cause leaky gut on its own, how high insulin affects bile flow and nutrient absorption, and why addressing metabolic flexibility might be the missing link in your healing journey. If you've tried multiple gut protocols without lasting success, this episode offers a fresh perspective that could finally connect the dots. Ready to stop chasing symptoms and start addressing root causes? This episode provides the framework to evolve both your daily practices and your understanding of how metabolism and gut health work together. Your persistent health issues might not be about finding that one perfect protocol you haven't tried yet—but about creating the right metabolic environment where healing can actually happen! Blood Sugar and Ketone Testing Masterclass: https://stacy-baker.mykajabi.com/offers/oFFzhFSz Coming SOON: Join Dr. Stacy's Master Your Metabolism class this fall to discover your personal metabolic formula and receive a one-on-one consultation to optimize your metabolism for sustainable results. (get notified FIRST!)  Hydration recommendations/Minerals/Electrolytes  DON'T MISS A BEAT FROM DR. STACY - Get notified for group programs and other LIVE events FIRST when you subscribe!  For everything else, check out the links below:  My GO-TO CGM: Nutrisense, use code DRSTACY for 33% off! CGM (Code DRSTACY for 33% off!)  HUME Health BODYpod code DRSTACY Code: DRSTACY More: To work one-on-one with me, you can apply HERE! For more from me, follow me on IG @dr.stacy.nd This information is just that; information only - not to be taken as medical advice. Please contact your primary care before changing anything to your routine. This information is not mean to diagnose, treat, or cure disease.

    55 min
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About

Dr. Stacy, a traditional Naturopath who specializes in Functional (Foundational/Lifestlye) Medicine, is answering your questions in regards to health and healing. From hormones to gut healing and everything in between - listen in as she shares stories of her own healing journey, what she sees clinically, and what she has researched to give you the most up to date answers when it comes to healing holistically. *This information is not meant to be taken as medical advice, or to replace the advice of your practitioner or primary care. It is also not meant to diagnose, treat, or cure diseases. 

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