The Evolving Wellness Podcast with Sarah Kleiner Wellness

SUMMIT - https://www.sarahkleinerwellness.com/the-ferritin-terrain-summit-2026

Over the last five months, I've been deep in the world of low ferritin and iron dysregulation - sharing my own story, talking with experts around the globe, and uncovering just how much we've been getting wrong about iron.

Today's episode is a preview of my free Ferritin Terrain Summit, and I've pulled together some of the most powerful clips from the talks to give you a taste of what's coming.

In this episode:

Dr. Stillman on why iron pills may be doing more harm than good — and what to do instead

Dr. Julia on the one craving that screams iron deficiency (yes, ice counts) and the truth about IV iron safety during pregnancy

"You Can't Build Iron From Chocolate" — why food-based iron advice falls short for the people who need help the most

Chris on why your lab results say "normal" when you feel anything but — and the optimal ranges your doctor isn't using

Ferritin Is a Quantum Machine — how ferritin functions as an antenna for light, sound, and energy in ways that have nothing to do with storing iron

Dr. Tyler on how your genetics decide whether supplements help or harm, and why some people are hardwired for low ferritin no matter what they eatIf you've been told your ferritin is "fine" but you still feel terrible — or you're cycling through supplements with nothing to show for it — this one's for you.

The Ferritin Terrain Summit is free to watch live, starting Monday, October 26th - https://www.sarahkleinerwellness.com/the-ferritin-terrain-summit-2026

Timestamps: 0:00 - Intro: Free Ferritin Terrain Summit

2:09 - Stop Taking Iron Pills — Dr. Stillman

10:51 - If You Crave Ice You Need Iron — Dr. Julia

21:46 - You Can't Build Iron From Chocolate

33:14 - Your Doctor's Lab Ranges Are Lying to You — Chris

42:56 - Ferritin Is a Quantum Machine

52:56 - How Your Genes Decide If Supplements Help or Harm You — Dr. Tyler Panzner

low ferritin, iron deficiency, iron supplements, ferritin levels, anemia, iron infusion, hemochromatosis, pica, restless legs, lactoferrin, transferrin, TIBC, optimal lab ranges, ferritin summit, iron absorption, genetics and iron, Dr. Leland Stillman, Dr. Tyler Panzer

This video is not medical advice & as a supporter to you and your health journey - I encourage you to monitor your labs and work with a professional!

________________________________________Get all my free guides and product recommendations to get started on your journey!https://www.sarahkleinerwellness.com/all-free-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/coursesMy 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

Host Sarah Kleiner interviews Dr. Martin Moore-Ede, a Harvard-trained physician-scientist who helped identify the human circadian clock in the suprachiasmatic nucleus and showed humans are synchronized by light timing. They discuss how modern indoor living mimics shift work—dim days, blue-rich nights—and its links to disrupted sleep physiology, suppressed melatonin, metabolic effects, and increased risks including cancer and cardiovascular disease, citing a new study associating as little as 3 lux at night with measurable heart damage in 11,000 people. Moore-Ede explains why lux/lumens miss health-relevant wavelengths, the narrow circadian-sensitive blue band (~480 nm), and the importance of full-spectrum daylight (especially before 10 a.m.) and blue-free evenings. He highlights infrared’s emerging roles in mitochondrial metabolism and healing, new measurement tools, and solutions like automated circadian lighting and screens. They also cover benefits in elder care trials and the role of outdoor violet light in preventing childhood myopia, and he announces an updated second edition of his book, The Light Doctor.

— 
Connect with Dr Martin 
https://thelightdoctor.com/
https://thelightdoctor.com/the-light-doctor-second-edition/ 
_________ 
Sponsored By: Change
→ Kēpos | For a limited time, you can get 47% off your first order, PLUS free gifts valued at $62. Go to https://trykepos.com/SARAHKLEINER to claim the offer–your discount will be automatically applied. With their 30-day money back guarantee, you can try it completely risk free.

→ VIVARAYS  -Go to  https://vivarays.com/sarah and use code SARAH at checkout. Get back in sync with your own rhythm, one sunset at a time.

→ FERRITIN TERRAIN SUMMIT 2026 – Go to sarahkleinerwellness.com/the-ferritin-terrain-summit-2026 and grab your VIP access. Unlock the full summit experience and dive deeper into the Ferritin Terrain.
_________
Timestamp:
00:00 Meet Dr Moore Ede
02:22 Career and SCN Discovery
04:00 Light at Night Risks
05:11 Full Spectrum and New Book
06:57 Shift Work and Blue Band
09:24 LEDs Infrared Loss
11:19 Modern Life as Shift Work
12:57 Morning Light and Buildings
15:44 Ferritin Summit Break
18:04 Lighting Industry Metrics
23:35 Junk Light Analogy
24:31 Sponsor Kapos Lactoferrin
26:43 Practical Light Diet Plan
28:50 Dark Sleep Heart Study
30:36 Melatonin and Cancer Defense
32:03 Rehab Facility Light Chaos
33:20 Circadian Lighting In Care Homes
34:56 Measuring Melatonin Suppression
36:54 Sponsor Viva Rays Glasses
38:55 Infrared Light And Mitochondria
43:41 Spectrometer Demo And Diagnosis
46:43 Second Edition Updates
50:44 Blue Light Pushback Explained
55:41 Outdoor Time And Longevity
57:53 Kids Need Violet Light
59:52 Book Links And Wrap Up

——— 
This video is not medical advice & as a supporter to you and your health journey - I encourage you to monitor your labs and work with a professional!
________________________________________
Get all my free guides and product recommendations to get started on your journey!
https://www.sarahkleinerwellness.com/all-free-resources 

Check out all my courses to understand how to improve your mitochondrial health & experience long lasting health! (Use code PODCAST to save 10%) -  https://www.sarahkleinerwellness.com/courses 

My free product guide with all product recommendations and discount codes:
https://www.canva.com/design/DAF7mlgZpJI/xVyE4tiQFEWJmh_Xwx8Kbw/view?utm_content=DAF7mlgZpJI 

Free Webinar on Light & Health (includes free light bulb guide) - https://www.sarahkleinerwellness.com/mycircadianapp-free-webinar 

Get Early Access to Podcast Episodes & my Seasonal Food Course + UVB+Red Light Therapy course for free -  https://open.substack.com/pub/sarahkleinerwellness/p/uvbred-light-protocol?r=5eztl9&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true

Roadmap - https://www.sarahkleinerwellness.com/winter-roadmap

Winter is not just dark - it changes your metabolism, your mood, and even your weight. Sarah Kleiner breaks down a brand-new study showing why bright days and dark nights may be one of the most important levers for staying healthy when the clocks change.

If you live anywhere that gets gloomy, cold, or abruptly darker after work, this episode gives you a practical game plan before November 1st hits in the U.S. and the time shift hits Europe even sooner.

LINKS SHARED -
Roadmap - https://www.sarahkleinerwellness.com/winter-roadmap

MyCircadianApp (code SARAHK) - https://get.mycircadianapp.com/cXOl/SARAH

Study link - https://pubmed.ncbi.nlm.nih.gov/42859199/

TIMESTAMPS:00:00 Daylight saving time and winter challenges
00:31 Why winter can affect weight and metabolism
02:09 The new light and metabolic health study
02:41 What the study found about bright days and dark nights
03:47 Why winter routines make light exposure harder
04:50 Circadian amplitude: brighter days, darker nights
06:05 How to strengthen your daily light rhythm
07:17 Temperature rhythm, hormones, and metabolic health
07:50 What the study can—and can’t—tell us
08:28 Practical steps for your light environment
09:01 Daytime light, meal timing, and evening routines
09:33 Bedroom light and nighttime metabolic health
10:03 Supporting longevity and metabolic health this winter
10:34 Closing thoughts and personalized support

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

ROADMAP - https://www.sarahkleinerwellness.com/winter-roadmap

Feeling tired, moody, and craving carbs every winter? Your biology is working against you — and willpower alone won't fix it.

In this video, I break down the two foundational signals your body needs in winter: LIGHT and FOOD. Get these right and you can avoid seasonal depression, stop the winter weight gain spiral, and actually feel energized all season long.

Here's what I cover:

→ Why most people go into winter already depleted (low vitamin D, low iron, broken sleep) — and why that matters more than you think

→ Foundation #1 — LIGHT: How to get 10,000 lux of morning light (even on cloudy days), why your indoor light is basically useless, and how UV light drives your serotonin and dopamine

→ The truth about light boxes: the blue light problem, flicker, and nervous system dysregulation — plus the one I actually recommend

→ Your evening light protocol: 10 lux or below 2–3 hours before bed, why your bedroom needs to be at zero lux, and how light exposure while sleeping is linked to obesity and insulin resistance

→ Foundation #2 — FOOD: Why skipping meals and over-fasting wrecks your iron levels (hepcidin explained), why you need protein, fat, and carbs across three meals, and why calorie deficit alone fails when you're depleted

→ Why willpower always loses to biology — and why the answer isn't restricting harder, but pulling safety signals back in

If you've ever felt like a runaway train from Thanksgiving through January, this is your blueprint to break the cycle.

⏱️ CHAPTERS:
0:00 — Why You Feel Like Crap Every Winter
1:18 — Are You Depleted Going Into Winter?
2:49 — Foundation #1: Light Signals
6:02 — Getting 10,000 Lux (Even on Cloudy Days)
8:59 — Why Less Light = More Sugar Cravings
9:45 — Light Boxes: Blue Light & Flicker Problems
11:56 — Why Your Appetite Gets Wrecked in Winter
13:02 — Why Calorie Deficit Alone Fails in Winter
14:13 — Morning Light: Non-Negotiables
14:54 — Evening Light Protocol (10 Lux Before Bed)
16:08 — Bedroom Light & Weight Gain Connection
17:08 — Foundation #2: Food Signals
17:54 — Over-Fasting & Iron Depletion (Hepcidin)
18:59 — Your Nervous System Needs Light First
19:43 — Why Willpower Loses to Biology
20:29 — You Can Be Overweight & Undernourished
21:38 — Restricting Harder Isn't the Answer
22:29 — What Actually Works: Pull Safety Signals Back In
22:49 — Breaking the Annual Winter Pattern
23:41 — Wrap Up & Next Steps
#WinterDepression #SeasonalAffectiveDisorder #WinterWeightGain #LightTherapy #CircadianRhythm #WinterWellness

Sarah Kleiner welcomes Heidi Sime, CEO of DreamWalkers, to discuss circadian living—especially through fall and winter in northern Wisconsin where extreme cold and short days make light management critical. Heidi shares her health journey, relationships, and how her husband Thaddeus Owen (a circadian rhythm expert who improved insomnia and anxiety with blue light blockers and gave a TEDx talk) introduced her to red evening lighting and consistent post-sunset blue light blocking. They emphasize non-negotiable morning sunlight even in winter, banking summer sun exposure, and consider winter strategies such as travel south, UVB lamps, and carefully chosen tanning/solarium options. Heidi describes seasonal internal practices like three months of morning journaling rituals, and seasonal eating shifts including ketogenic or carnivore phases. The conversation also touches on parenting, reducing screen reliance, avoiding rigid health dogma, and Heidi’s women-focused blue light glasses, Morning Light Club hat, and related products.

— 
Connect with Heidi 
https://dreamwalkerz.ai/discount/SarahK 
https://www.instagram.com/heidisime_/?hl=en 

_________ 
Sponsored By:
→ Kēpos | For a limited time, you can get 47% off your first order, PLUS free gifts valued at $62. Go to https://trykepos.com/SARAHKLEINER to claim the offer–your discount will be automatically applied. With their 30-day money back guarantee, you can try it completely risk free.

→ Bon Charge | Go to https://boncharge.com/products/demi-red-light-device?rfsn=8108115.26608d & use code SARAHKLEINER for 15% off storewide.

→ FERRITIN TERRAIN SUMMIT 2026 – Go to sarahkleinerwellness.com/the-ferritin-terrain-summit-2026 and grab your VIP access. Unlock the full summit experience and dive deeper into the Ferritin Terrain.
_________
Timestamp:
00:00 Why This Cancer Story
00:29 Podcast Intro Disclaimer
01:42 Meeting Jeffrey
02:19 Loss Suppression Diagnosis
04:51 Health Journey Before Cancer
08:21 Alcohol Late Nights Wakeup
10:57 Sponsor Ferritin Summit
13:30 Diagnosis Refusing Surgery
15:02 Circadian Reset Routine
18:55 Sponsor VivaRays Glasses
20:10 Cold Plunge Red Light Tools
22:55 Supplements Deuterium Minimalism
29:13 Mindset Placebo Nocebo Power
32:34 Don’t Wait For Diagnosis
33:30 Trust Body Signals
35:14 Intuition Versus Addiction
35:59 Escaping Conspiracy Mindset
39:34 Social Media Energy Drain
40:03 Handling Troll Comments
42:12 Energetic Boundaries Online
46:19 Stop Forcing Red Flags
47:30 Diagnosis As Permission
49:49 Cancer Story And Symptoms
54:05 Healing Foundations And Tools
55:13 Upcoming Talks And Masterclass
57:32 Where To Find Him
58:44 Closing And Follow Up
——— 
This video is not medical advice & as a supporter to you and your health journey - I encourage you to monitor your labs and work with a professional!
________________________________________
Get all my free guides and product recommendations to get started on your journey!
https://www.sarahkleinerwellness.com/all-free-resources 

Check out all my courses to understand how to improve your mitochondrial health & experience long lasting health! (Use code PODCAST to save 10%) -  https://www.sarahkleinerwellness.com/courses 

My free product guide with all product recommendations and discount codes:
https://www.canva.com/design/DAF7mlgZpJI/xVyE4tiQFEWJmh_Xwx8Kbw/view?utm_content=DAF7mlgZpJI 

Free Webinar on Light & Health (includes free light bulb guide) - https://www.sarahkleinerwellness.com/mycircadianapp-free-webinar 

Get Early Access to Podcast Episodes & my Seasonal Food Course + UVB+Red Light Therapy course for free -  https://open.substack.com/pub/sarahkleinerwellness/p/uvbred-light-protocol?r=5eztl9&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true