#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-a0a7-6c33a0698b4bResources mentioned:Mycircadian APP DOCTOR (code)Ra Optics (Code DRSTACYND) blue light blockers!Bon Charge (Code DRSTACY) red light panel and circadian bulbsHigher Dose (my FAV sauna blanket with low to no EMF) code DRSTACYCGM (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.ndThis 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.

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=hbbxkxbxI 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-a0a7-6c33a0698b4bResources mentioned:Mycircadian APP DOCTOR (code)Ra Optics (Code DRSTACYND) blue light blockers!Bon Charge (Code DRSTACY) red light panel and circadian bulbsHigher Dose (my FAV sauna blanket with low to no EMF) code DRSTACYCGM (Code DRSTACY and DRSTACYAPP for app only)Analemma Water (structuring)Spring Aqua (my FAV water system) To work one-on-one with me, yThis 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.

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 decisionsI 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-a0a7-6c33a0698b4bI’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 bulbsHigher Dose (my FAV sauna blanket with low to no EMF) code DRSTACYCGM (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.ndThis 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.

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 healthCGM (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 bulbsHigher Dose (my FAV sauna blanket with low to no EMF) code DRSTACYCGM (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.ndThis 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.

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/oFFzhFSzComing 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 DRSTACYCode: DRSTACYMore:To work one-on-one with me, you can apply HERE!For more from me, follow me on IG @dr.stacy.ndThis 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.

Your body isn't failing you—it's responding logically to the conditions you've created. When hormones plummet, whether sex hormones or thyroid, it's a sign your body is prioritizing survival over optimization.The hierarchy of hormones explains why so many of us struggle with imbalances despite our best efforts. Survival hormones like cortisol always take precedence, and when they're chronically elevated, everything else suffers. I've witnessed countless clients (and experienced myself) the frustration of trying to boost specific hormones while ignoring the environmental factors keeping stress hormones high.What's truly fascinating is how our modern lifestyle creates the perfect storm for hormone disruption. The artificial light environment confuses our circadian rhythm, signaling midday to our brain even at midnight. Erratic meal timing, blood sugar instability, and constant digital consumption keep cortisol and insulin elevated, blocking hormone production and conversion pathways. For women, attempting to live the same way every day despite operating on a 28-day hormonal cycle creates profound confusion in the body.The good news? We have tremendous power to change our internal environment. Strategic shifts in meal timing (prioritizing breakfast and lunch), proper light exposure that respects circadian biology, and blood sugar stability create safety signals that allow hormones to rebuild naturally. You'll be amazed at how quickly the body responds when given the right conditions.If you're struggling with hormone issues, resist the temptation to immediately supplement or replace them. Instead, focus first on creating an environment where your body feels safe enough to allocate resources toward optimization rather than survival. Your hormones aren't randomly failing—they're responding appropriately to the conditions you're creating.Ready to take control of your metabolism and hormone health? Join my upcoming Mastering Your Metabolism class this fall, where I'll teach you exactly how to identify your individual patterns and create the right environment for hormone healing.Resources Mentioned:Blood Sugar and Ketone Testing Masterclass Mentioned:https://stacy-baker.mykajabi.com/offers/oFFzhFSzComing 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 DRSTACYCode: DRSTACYMore:To work one-on-one with me, you can apply HERE!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.

Dr. Stacy explores the critical differences between food cravings and insatiable hunger, revealing how our biochemistry—not willpower—drives these powerful urges and impacts sustainable weight management.• Cravings are the body's communication system telling us something is out of balance—whether blood sugar, gut health, or mineral deficiencies• Sweet cravings typically indicate blood sugar dysregulation, metabolic inflexibility, or specific nutrient deficiencies like B vitamins, magnesium and chromium• Salt cravings signal adrenal dysfunction, electrolyte imbalances, and cellular dehydration that plain water alone cannot fix• Candida and fungal overgrowth hijack our glucose, directly inhibit mitochondria, and promote further sweet cravings• Insatiable hunger often stems from leptin resistance—when high insulin blocks the "I'm full" signal from reaching the brain• Sustainable weight loss requires becoming metabolically flexible—the ability to switch between burning sugar and fat for energy• Building muscle mass is crucial for maintaining weight loss, as it improves glucose uptake, increases mitochondrial density, and raises metabolic rate• The mindset for maintaining weight differs from losing it—requiring permanently raised standards and identifying with your future self• We get the health we think we deserve—acting from self-love rather than self-hatred creates sustainable change• Proper circadian rhythm alignment through consistent meal timing and light exposure helps regulate cortisol, blood sugar, and appetiteSugar Podcast Episode MentionedWhy where we store fat matters when it comes to inflammation & metabolic health Episode Blood Sugar and Ketone Testing Masterclass Mentioned:https://stacy-baker.mykajabi.com/offers/oFFzhFSzComing 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: HUME Health BODYpod code DRSTACYCode: DRSTACYMore:To work one-on-one with me, you can apply HERE!Nutrisense CGM (my absolute go-to for all things metabolic health, now 33% off with my code DRSTACY)Blood Sugar and Ketone Testing Masterclass Mentioned:https://stacy-baker.mykajabi.com/offers/oFFzhFSzResources mentioned in this episode: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.

Fat distribution matters more than weight alone for metabolic health, with invisible fat deposits in the liver, visceral area, and muscles driving inflammation before subcutaneous fat accumulates. These hidden fat stores can cause metabolic dysfunction even in people who appear thin, with liver fat becoming problematic at just 0.5 pounds while subcutaneous fat allows up to 22 pounds before similar risks develop.• Different fat storage locations have varying impacts on metabolic health• Subcutaneous fat is the least inflammatory and serves as energy storage, insulation, and hormonal signaling• Intramuscular fat directly impairs insulin sensitivity and muscle function• Visceral/abdominal fat secretes inflammatory cytokines and correlates with stress hormones• Liver fat most dramatically impairs metabolic function even in tiny amounts• About 40% of people with metabolic dysfunction have no visible weight issues• Diet composition, stress levels, movement patterns, and sleep all influence fat storage locations• Testing options include DEXA scans, Hume Health Body Pod, liver enzymes, waist-to-hip ratio• Building muscle, reducing refined carbs and alcohol, and managing stress reduce metabolically active fat• Frequent urination often connects to blood sugar issues, mineral imbalances, and dehydrationHydration reccomendations/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: HUME Health BODYpod code DRSTACYCode: DRSTACYMore:To get updates on group programs as they open up, you can get on the list HERE to get notified first!To work one-on-one with me, you can apply HERE!Nutrisense CGM (my absolute go-to for all things metabolic health, now 33% off with my code DRSTACY)Blood Sugar and Ketone Testing Masterclass Mentioned:https://stacy-baker.mykajabi.com/offers/oFFzhFSzResources mentioned in this episode:Mycircadian APP DOCTOR (code)Ra Optics (Code DRSTACYND)Bon Charge (Code DRSTACY) red light panel and circadian bulbsHigher Dose (my FAV sauna blanket with low to no EMF) code DRSTACYCGM (Code DRSTACY for 33% off!) Analemma Water (structThis 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.

In today's episode I unpack ALL things STRESS (what it does to our body long term and how it impacts everything from our behavior, to our thoughts and perceptions, and how to find what OUR bodies in particular are tagging as a threat (Hint, it could just be TOO MUCH of even a good thing!) With that, it is imperative to talk about the amount of  (over) information we are constantly consuming - is it helping or harming us? Could it also be contributing to the chronic stress factor?How I navigate all of the noise, how I bridge the mind and body into a common goal with behavior, and SO much more - I hope you all LOVE it!For everything else, check out the links below: HUME Health BODYpod code DRSTACYCode: DRSTACYMore:To get updates on group programs as they open up, you can get on the list HERE to get notified first!To work one-on-one with me, you can apply HERE!Nutrisense CGM (my absolute go-to for all things metabolic health, now 33% off with my code DRSTACY)Blood Sugar and Ketone Testing Masterclass Mentioned:https://stacy-baker.mykajabi.com/offers/oFFzhFSzResources mentioned in this episode:Mycircadian APP DOCTOR (code)Ra Optics (Code DRSTACYND)Bon Charge (Code DRSTACY) red light panel and circadian bulbsHigher Dose (my FAV sauna blanket with low to no EMF) code DRSTACYCGM (Code DRSTACY for 33% off!) Analemma Water (structuring)Spring Aqua (my FAV water system) Thank you all so much for being here!For more from me, head to my IG @dr.stacy.ndSee you all on the next episode!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.

In today's episode, I discuss how added sugar and refined/processed foods (yes, even organic, dairy-free, and gluten-free processed foods are STILL processed and refined), still unrecognizable to the mitochondria, still void of nutrients that our gut microbime needs (like fiber!), and also causing MORE inflammation and mitochondria dysfucntion which contirbutes to all METABOLIC diseases including:StokeCVD/Heart Disease/AtherosclerosisKidney DiseaseLiver Disease and Failure, NAFLD, CirrhosisDiabetesDementiaExcess Growth/CancerHyperlipedimia/ObesityWhat they all have in common is that they are METABOLIC in nature, meaning you have to begin to look at what is happening in the LIVER and in the CELLS in order to prevent them. There is NO way we can move forward along our healing journey if we are poisoning our cells with sugar, and in the episode, I delve into the HOW and the WHY sugar does things like wreck our metabolism and mitochondria, how it causes the liver to become fat, which sets the scene for chroinc inflammation, insulin resistance, a lack of ATP (energy), and with that, mitochondira dysfunction.I also talk about how our children are targeted in this mess, how we need to understand the limits in which their bodies can metbaolize (as far as sugar goes), how metablic issues manifest in children, and then of course - how we start supporting these thgins in our own homes (starting with what we bring into the house and what we accept as our normal when it comes to fueling our bodies.) HUME Health BODYpod code DRSTACYCode: DRSTACYMore:To get updates on group programs as they open up, you can get on the list HERE to get notified first!To work one-on-one with me, you can apply HERE!Nutrisense CGM (my absolute go-to for all things metabolic health, now 33% off with my code DRSTACY)Blood Sugar and Ketone Testing Masterclass Mentioned:https://stacy-baker.mykajabi.com/offers/oFFzhFSzResources mentioned in this episode:Mycircadian APP DOCTOR (code)Ra Optics (Code DRSTACYND)Bon Charge (Code DRSTACY) red light panel and circadian bulbsHigher Dose (my FAV sauna blanket with low to no EMF) code DRSTACYCGM (Code DRSTACY for 33% off!) Analemma Water (structuring)Spring Aqua (my FAV water system) Thank you all so much for being here! For more from me, 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.