The Evolving Wellness Podcast with Sarah Kleiner Wellness

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 
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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.
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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

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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

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
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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.

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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
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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

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/
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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

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

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