We break down the three most overlooked levers in a healing journey: fat, fiber, and fasting, and why your results change when you understand the “why” behind each one. We connect cholesterol, insulin, bile flow, gut health, and metabolic flexibility into one practical framework you can actually use. 

• why healthy fat supports cell membranes, hormones, bile flow, immunity, and brain and nerve protection 
• how to think about cholesterol as repair demand, not just dietary intake 
• large buoyant LDL vs small dense LDL and what increases cardiovascular risk 
• what damages LDL particles, including high glucose, high insulin, oxidized seed oils, toxins, and gut endotoxins 
• why de novo lipogenesis and triglycerides point back to excess sugar and liver overload 
• statins lowering LDL vs long-term trade-offs discussed, including diabetes risk and mitochondrial effects 
• fiber as the missing fuel for the microbiome, short-chain fatty acids, and gut tight junction integrity 
• soluble vs insoluble fiber for binding bile acids, lowering recirculation, and improving stool regularity 
• realistic fiber targets and food-first ideas like chia, flax, psyllium, berries, avocados, nuts, seeds, and raw vs cooked veggies 
• fasting for lowering insulin, improving mitochondria, supporting autophagy, and reducing liver and visceral fat 
• common fasting mistakes, including high-stress training while fasted and skipping breakfast daily when you are not fat-adapted 
• how to ease into fasting and how to break a fast based on your goal 

If you’re ready to stop copying influencers and start listening to your biofeedback, press play, then subscribe, and share this with a friend who’s stuck in health noise!

To work one-on-one with me, you can apply HERE!

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:

Ketone and Blood Sugar Testing Masterclass

Ketone Testing

Ra Optics (Code DRSTACYND) blue light blockers
Higher Dose (my FAV sauna blanket with low to no EMF) code DRSTACY
CGM *2 months free with code DRSTACY
Structured/Living Water *code DRSTACY
Spring Aqua (my FAV water system) 

For more from me, follow me on IG @dr.stacy.nd

Episodes Mentioned: 

How Much Protein is Too Much?

Thank you for listening! 

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.

Your day is getting programmed whether you choose it or not, and the “golden hours” after waking and before sleep are where that programming sticks. I walk through what’s happening in the brain and nervous system during those windows, why we’re more suggestible and neuroplastic, and how a few small choices can shift your baseline from reactive to regulated. If your mornings start with scrolling, stress, and quick dopamine hits, you may be teaching your body to crave agitation, distraction, and tunnel vision all day long.

I share my flexible, repeatable morning routine built around spirit, mind, and body: meditation done out of bed, intention setting that acts like a GPS for your subconscious, and gratitude to create heart-brain coherence. We also talk about discipline versus willpower, how to create natural dopamine through learning, and how movement and breathwork help clear cortisol so you can think bigger, feel steadier, and respond instead of react. These are practical nervous system regulation tools you can adapt to any season of life.

Then we pivot to a topic I’m seeing everywhere: protein. Can you overdo it? Absolutely. I explain why protein can still drive insulin, how excess can spill over into glucose production and fat storage, and which symptoms can signal “too much” for your body, from digestion and dehydration to sleep disruption and hot flashes. We zoom out into pathways, not just macros, comparing mTOR and IGF-1 growth signaling with AMPK, ketosis, and autophagy so you can balance building muscle with cellular repair, metabolic health, and long-term longevity.

If you’re ready to stop copying influencers and start listening to your biofeedback, press play, then subscribe, and share this with a friend who’s stuck in health noise!

To work one-on-one with me, you can apply HERE!

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:

Ketone and Blood Sugar Testing Masterclass

Ketone Testing

Ra Optics (Code DRSTACYND) blue light blockers
Higher Dose (my FAV sauna blanket with low to no EMF) code DRSTACY
CGM *2 months free with code DRSTACY
Structured/Living Water *code DRSTACY
Spring Aqua (my FAV water system) 

For more from me, follow me on IG @dr.stacy.nd

Episodes Mentioned: 

Dairy Paradox/Insulin Impact 

Calorie Deficit versus Fasting

Thank you for listening! 

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.

We break down why insulin resistance can build for decades while glucose still looks “normal” and why symptoms often show up long before a diagnosis. We also explain how to use real data from glucose trends, key labs, and cycle awareness to improve metabolic flexibility, fat burning, and hormone balance without obsessing over calories.

• the phases of insulin resistance and why hyperinsulinemia hides on standard labs
• common early symptoms including hunger, brain fog, insomnia, migraines, hypertension, PCOS patterns, fatty liver signs and inflammation
• lab markers to request including fasting insulin, triglycerides, glucose, ALT and uric acid
• why overnight blood sugar stability matters for liver function and healing
• ideal blood sugar targets including nighttime ranges and spike guidelines
• why stable glucose can still mean high insulin from foods like dairy, sweeteners and excess protein
• the connection between insulin, meal timing, fasting length and weight loss plateaus
• fasting versus caloric deficit including appetite hormones, fat burn, growth hormone and muscle preservation
• why the luteal phase can worsen cravings, anxiety and sleep and how to adjust food and training

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:

Ketone and Blood Sugar Testing Masterclass

Ketone Testing

Ra Optics (Code DRSTACYND) blue light blockers
Higher Dose (my FAV sauna blanket with low to no EMF) code DRSTACY
CGM *2 months free with code DRSTACY
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

Episodes Mentioned: 

https://podcasts.apple.com/us/podcast/vibing-well-with-dr-stacy-a-foundational-approach/id1611155385?i=1000751328500

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.

What if the reason your macros “aren’t working” has nothing to do with willpower and everything to do with hormones and timing? We pull back the curtain on why calories and macros alone can’t fix metabolism and show how insulin, cortisol, leptin, and ghrelin actually drive fat loss, energy, sleep, and cravings. This is a practical, science-grounded guide to turning off food noise, restoring trust in hunger, and building true metabolic flexibility.

We start by reframing food as information, not numbers. You’ll learn how frequent eating keeps insulin high, why rigid targets ignore daily shifts in stress and sleep, and how front-loading meals with daylight supports digestion, glucose control, and nighttime repair. We detail the signs you’re stuck as a sugar burner—hangry spells, energy crashes, 2 a.m. wakeups, and weight loss resistance—and outline simple moves to stabilize blood sugar: pair carbs with fiber and fat, stop snacking, walk more, and eat outside to harness natural light’s metabolic benefits.

Then we wade into the dairy paradox. Despite its low glycemic label, dairy is highly insulinogenic—especially low-fat forms—often stalling fat loss and inflaming hormone issues when used as a “high-protein” shortcut. We discuss why overdoing protein can also keep insulin elevated, and how to find your personal protein sweet spot while using whole foods, fiber, and healthy fats to raise natural GLP-1 and deepen satiety. Along the way, we highlight tools and habits that build resilience: CGMs or photo logging for insight, minerals for mitochondrial function, and restorative movement to calm cortisol and unlock fat-burning.

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:

Ketone and Blood Sugar Testing Masterclass

Ketone Testing

Ra Optics (Code DRSTACYND) blue light blockers
Higher Dose (my FAV sauna blanket with low to no EMF) code DRSTACY
CGM *2 months free with code DRSTACY
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

Episodes Mentioned: 

Cravings/Hunger

Fat Storage

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.

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.

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.

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.

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.

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, 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.

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.