The School of Doza Podcast

Sleep and weight gain are directly connected. Poor sleep disrupts hormones, raises blood sugar, tanks testosterone and estrogen, causes fatty liver, and wrecks your gut. If you've been doing everything right and the scale won't move, your sleep could be the missing link.

FEATURED PRODUCT
Chill by MSW Nutrition is a powdered drink mix formulated to support your body's natural calming chemistry — exactly what's needed when chronic stress and cortisol overload are stealing your sleep. Featuring GABA, L-Theanine, myo-Inositol, Taurine, and Magnesium, Chill helps balance neurotransmitters, quiet the nervous system, and promote the deep, restorative sleep your hormones, metabolism, and weight depend on — all five mechanisms discussed in this episode.

👉 Get Chill here: https://mswnutrition.com/products/chill

 

5 KEY TAKEAWAYS
Sleep deprivation activates the HPA axis, raising cortisol and suppressing melatonin 
Poor sleep spikes blood sugar and insulin even without eating. 
Lack of REM sleep directly lowers testosterone in men and disrupts estrogen in women. 
Poor sleep causes fatty liver (MASLD/NAFLD) by disrupting insulin sensitivity, lipid metabolism, and inflammation markers like TNF-alpha, IL-6, and CRP. Melatonin — made during quality sleep — has been shown to actually prevent and reverse fatty liver progression.
Sleep deprivation damages the gut microbiome by reducing beneficial bacteria like Akkermansia and Bacteroides, breaking down the intestinal barrier, and triggering gut-brain neuroinflammation — all of which contribute to weight gain and metabolic dysfunction.

TIMESTAMPS
00:00 START – Welcome and episode overview
00:30 – Opening hook: why sleep is the missing weight loss variable
01:45 – How sleep deprivation disrupts hormones, metabolism, and fat storage
03:30 – School of Doza: Wednesday AMAs and free 7-day trial
06:40 – Way 1: Poor sleep increases inflammation via cortisol and HPA axis activation
10:30 – The cortisol-melatonin connection and why melatonin matters for weight
13:00 – Melatonin in the gut: 10–100x more than the brain, and what that means
15:30 – Way 2: Poor sleep causes high blood sugar and insulin resistance
17:40 – Late-night eating, sugar crashes, and the 3 a.m. wake-up pattern
21:00 – Leptin disruption, nighttime hunger, and the diabetes–sleep link
25:30 – Amyloid, insulin, and the Alzheimer's connection to sleep deprivation
29:30 – Way 3: Poor sleep lowers testosterone and estrogen
31:30 – Estrogen's role in initiating sleep; menopause, CPAP, and beer belly
32:00 – Way 4: Poor sleep causes fatty liver (MASLD/NAFLD)
35:30 – Way 5: Poor sleep destroys gut health and microbiome diversity
37:00 – Chill by MSW Nutrition: the sleep and cortisol support product
38:30 – Closing thoughts and call to join the School of Doza

RESOURCES
Sleep Disorders and Metabolic-Associated Steatotic Liver Disease (MASLD) – Covers HPA axis activation, melatonin's role in fatty liver, estrogen/testosterone disruption, and insulin sensitivity. https://pmc.ncbi.nlm.nih.gov/articles/PMC12315459/
Sleep Duration, Type 2 Diabetes, and Glucose Metabolism – Documents the relationship between short sleep duration and elevated T2DM risk, and the role of NF-kB inflammatory markers. https://pmc.ncbi.nlm.nih.gov/articles/PMC6893547/
Sleep Deprivation, Gut Microbiota Dysbiosis, and Metabolic Disease – Covers leptin/ghrelin shifts, serum amyloid A, Firmicutes/Bacteroidetes ratio changes, and intestinal barrier disruption. https://pmc.ncbi.nlm.nih.gov/articles/PMC10253795/
Chill by MSW Nutrition – GABA, L-Theanine, Magnesium, myo-Inositol, and Taurine sleep and cortisol support blend. https://mswnutrition.com/products/chill
School of Doza Community – Join for free sleep classes, Wednesday AMAs, and group coaching. https://community.schoolofdoza.com/c/start-here

🔗 Connect with Nurse Doza:

JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here
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Two supplements. One morning stack. Nurse Doza breaks down why Liver Boost and Berberine Plus work better together — and how the Good Poops Protocol combines them with a gut-repair formula to support liver, gallbladder, blood sugar, and weight. 

Today is the last day to save an extra 10% automatically on the full protocol.

The Good Poops Protocol is a three-supplement system designed by Nurse Doza, DC, RN, FNP-C — combining Liver Boost (16-ingredient Phase I + II liver detox support), Berberine Plus (5x more bioavailable dihydroberberine for blood sugar and digestion), and Gut (L-Glutamine formula for intestinal lining and gut flora) — into one 60-day protocol. As discussed in this episode, when you support liver function and blood sugar management simultaneously, the downstream effects on digestion, weight, and overall health can be profound — and noticeable within days.

👉  Get the Good Poops Protocol 
Extra 10% Off Today: https://good-poops.mswnutrition.com/
(Discount is automatic — no code needed — April only, last day)

5 Key Takeaways
Liver Boost and Berberine work better together. Taking them separately misses the synergy. Stacked together first thing in the morning on an empty stomach, they hit liver detoxification and blood sugar management simultaneously — two systems that are deeply interconnected.
Your blood sugar ends up in your liver. Every glucose spike you take in gets processed by the liver. If liver function is compromised, blood sugar regulation suffers. Supporting both at once is the smarter approach.
Timing and dosing matter. Start with one to two Liver Boost capsules in the morning on an empty stomach. Add Berberine Plus at the same time, or experiment with a dose before your largest meal. Most people notice digestive changes within days, and broader improvements within a few weeks.

The Good Poops Protocol adds the gut layer. Liver Boost and Berberine address upstream function, but the Gut formula — an L-Glutamine-based powder — repairs the intestinal lining and supports gut flora. All three systems depend on each other.
Play around with it. There's no single rigid protocol. Nurse Doza encourages listeners to experiment with meal timing, split dosing, and combinations to find what works for their specific body and goals.

Resources
"Biochemical Changes Associated with Non-Alcoholic Fatty Liver Disease in Response to Berberine Treatment" — Systematic review and meta-analysis from Frontiers in Pharmacology demonstrating that berberine significantly reduced fasting blood glucose levels and improved liver enzyme markers (ALT, AST) across both clinical and preclinical studies.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12433188/

"Efficacy and Safety of Berberine Alone for Several Metabolic Disorders" — PMC systematic review and meta-analysis of randomized clinical trials examining berberine's effects on NAFLD, type 2 diabetes, blood sugar, and lipid profiles.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8107691/

"Berberine Influences Multiple Diseases by Modifying Gut Microbiota" — Frontiers in Nutrition 2023 review covering how berberine's interaction with gut microbiota produces downstream effects on metabolic disease, liver disease, and intestinal health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10435753/

"Impact of Silymarin Supplements on Liver Enzyme Levels: A Systematic Review" — PMC review of 29 randomized controlled trials (3,846 participants) evaluating silymarin's hepatoprotective effects and impact on liver enzyme levels across diverse clinical conditions.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10667129/

"Regulation of Hepatic Glucose Metabolism in Health and Disease" — Nature Reviews Endocrinology / PMC explaining the liver's central role in glucose homeostasis, including how hepatic dysfunction contributes to hyperglycemia in type 1 and type 2 diabetes.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5777172/

Connect with Nurse Doza
🔗  JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here
YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA
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Website: http://www.nursedoza.com/
LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/
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In this Supplement Ingredient Series episode, Nurse Doza breaks down glutathione — the master antioxidant your liver makes to fight inflammation, detox your body, and protect your brain. With roughly 1 in 4 people worldwide carrying a fatty liver, most are running on low reserves. Learn why glutathione is non-negotiable for energy, performance, and recovery — plus how to get your own vial to use at home.

Featured Partner: SHED
SHED delivers practitioner-grade glutathione in a vial you can use at home — the same master antioxidant Nurse Doza has administered through thousands of injections and IVs in clinical practice. Because the liver's ability to produce glutathione drops when it's fatty, inflamed, or overworked, supplementing directly is often the fastest way to restore energy, mental clarity, and detoxification pathways — exactly the mechanism discussed in this episode.
👉 Get your SHED glutathione vial here: https://tryshed.com
👉 Use code DOZA30 at: https://tryshed.com

5 Key Takeaways
Glutathione is your body's master antioxidant. It's a tripeptide made in the liver that neutralizes free radicals, recycles other antioxidants like vitamin C and E, and powers detoxification pathways throughout the body.
Your liver is the glutathione factory. Peer-reviewed research confirms the liver is the central hub for glutathione production and systemic distribution — when hepatic function drops, so does your antioxidant defense system.
Fatty liver compromises antioxidant production. Global NAFLD prevalence estimates range from roughly 25–32% of adults, meaning a significant portion of the population has reduced capacity to make glutathione — which is exactly when fatigue, brain fog, and chronic inflammation start showing up.
Oral glutathione has poor bioavailability. Because glutathione is broken down by enzymes in the digestive tract, injections and IVs bypass digestion and deliver the molecule directly into circulation — which is why Nurse Doza and many functional practitioners prefer this route.
Glutathione isn't just a detox tool — it's a performance tool. Higher glutathione levels are clinically linked to better energy, sharper cognition, faster recovery, and lower systemic inflammation. That's why it's a cornerstone ingredient in Nurse Doza's practice.
Resources
"Changes in Glutathione Content in Liver Diseases: An Update" — Peer-reviewed review (Antioxidants, 2021) confirming that glutathione is particularly concentrated in the liver and is central to redox balance, detoxification, and the pathogenesis of liver disease.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7997318/
"Glutathione Synthesis in the Mouse Liver Supports Lipid Abundance Through NRF2 Repression" — Nature Communications (2024) research showing glutathione levels are highest in liver tissue and that hepatic GSH synthesis is essential to systemic redox buffering.
https://www.nature.com/articles/s41467-024-50454-2
"Global Incidence and Prevalence of Nonalcoholic Fatty Liver Disease" — PMC systematic review estimating global adult NAFLD prevalence at 32%, with rates exceeding 40% in the Americas — directly relevant to the episode's discussion of compromised glutathione production.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10029957/
"Glutathione in the Treatment of Liver Diseases: Insights from Clinical Practice" — PubMed-indexed clinical review (Free Radical Biology and Medicine) on how GSH administration supports recovery from oxidative stress-induced liver damage in both alcoholic and non-alcoholic liver disease.
https://pubmed.ncbi.nlm.nih.gov/27603810/
"Alterations in Glutathione Redox Homeostasis in Metabolic Dysfunction-Associated Fatty Liver Disease" — Systematic review (Antioxidants, 2024) confirming that the liver is central for glutathione production and that redox imbalances drive multi-organ damage.
https://www.mdpi.com/2076-3921/13/12/1461
Connect with Nurse Doza
🔗 JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here
YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA
Instagram: https://www.instagram.com/nursedoza/
Website: http://www.nursedoza.com/
LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/
TikTok: https://www.tiktok.com/@nursedoza
Twitter: https://twitter.com/nursedoza

A look into a School of Doza — Lunch & Learn Session

🍽️ What Is a Lunch & Learn?

Lunch & Learns are live health education sessions hosted by Nurse Doza, held twice a month on YouTube and Facebook. Each session dives deep into a real health topic — no fluff, just practical, research-backed information you can use the same day.
Sessions are announced by scheduling them on YouTube. Subscribe and hit the notification bell so you never miss a live session — that's the only way to get notified when the next one drops.

👉 Subscribe here: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA

Fatty liver affects 1 in 4 adults worldwide, yet most people don't know they have it. In this Lunch & Learn session, Nurse Doza breaks down what fatty liver is, what's causing it—from fast food and sodas to medications and food additives—and 5 practical steps you can take to start improving your fatty liver today.

Liver Boost by MSW Nutrition
Liver Boost is a 16-ingredient formula specifically chosen to support liver detoxification, reduce inflammation, and help reverse the damage caused by the everyday foods and habits discussed in this session.
👉 Get Liver Boost here: https://mswnutrition.com/products/liver-boost

5 KEY TAKEAWAYS
Fatty liver is more common than you think. One in four adults worldwide has fatty liver—caused not just by alcohol, but by fast food, sodas, medications, food dyes, and processed ingredients.
Fatty liver comes before weight gain. Most people assume being overweight causes fatty liver, but it's the other way around—fatty liver develops first, setting the stage for insulin resistance, obesity, and metabolic disease.
Diet sodas are not a safe alternative. Aspartame and other artificial sweeteners can't be processed by the body for energy, so they get stored in the liver as plaque—the same advanced glycated end products (AGEs) linked to Alzheimer's and dementia.
The liver stores everything you eat. Food is processed through the gut, metabolized, and deposited in the liver first—before muscles and fat cells. Every cheeseburger, tortilla, creamer, and soda makes a deposit. The liver is like a refrigerator that never gets cleaned.
You can support and reverse fatty liver. Real food, movement after meals, and targeted supplements like Liver Boost (containing milk thistle, NAC, turmeric, broccoli extract, and more) can help reduce liver inflammation and support detoxification.

TIMESTAMPS
00:00 – START 
02:00 – What makes the liver unique and why it's so vulnerable
03:30 – How medications, alcohol, and food cause liver damage
05:00 – Fast food and fatty liver
08:00 – How the liver processes hormones
10:30 – The liver as a refrigerator
12:30 – Diet sodas, aspartame, and the link to fatty liver and dementia
17:00 – AGEs and Alzheimer's disease
20:00 – What fatty liver looks like at breakfast
23:00 – The first symptom of fatty liver and the chicken-or-egg question
25:00 – How food is stored
28:00 – Insulin resistance, fat cells, and visceral fat explained
31:00 – Food industry failures
34:00 – 5 steps to improve fatty liver and why diet change must come first
39:00 – Final thoughts and closing

RESOURCES
Fatty liver disease prevalence and global statistics — https://www.who.int/news-room/fact-sheets/detail/hepatitis
Non-alcoholic fatty liver disease (NAFLD) overview — https://www.mayoclinic.org/diseases-conditions/nonalcoholic-fatty-liver-disease/symptoms-causes/syc-20354567
Acetaminophen and liver damage — https://www.fda.gov/drugs/medication-health-fraud/acetaminophen-information
Statins and liver toxicity — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3716701/
Oral contraceptives and gallbladder/gallstone risk — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1976518/
High fructose corn syrup and fatty liver — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443598/
Aspartame, neurological effects, and metabolic impact — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5450819/
Advanced glycated end products (AGEs) and Alzheimer's disease — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712798/
Diet soda consumption and dementia risk — https://www.ahajournals.org/doi/10.1161/STROKEAHA.116.016027
Black coffee and fatty liver reversal — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4862107/
Walking after meals and blood sugar regulation — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9240991/
Gut microbiome disruption and fatty liver disease — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6140150/
Milk thistle (silymarin) and liver protection — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7408678/
NAC and alpha-lipoic acid in liver support — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4533395/

CONNECT
YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA
Instagram: https://www.instagram.com/nursedoza/
Website: http://www.nursedoza.com/
LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/
TikTok: https://www.tiktok.com/@nursedoza
Twitter: https://twitter.com/nursedoza

On this Wellness Tech Series episode, Nurse Doza breaks down why red light therapy has become his go-to biohacking tool for mitochondrial health. He reviews the handheld LightpathLED panel he travels with — a dual-mode device combining red and blue light to regenerate cells, support skin health, and combat the effects of low solar exposure. Easy to use, easy to charge, and powerful enough to deliver results in just 10 minutes a day.

Featured Partner: LightpathLED
LightpathLED builds professional-grade red light therapy panels engineered for at-home and travel use — including compact handheld combo devices that deliver red (670 nm) and blue (450 nm) wavelengths in a single unit. That dual-mode technology directly addresses the two benefits Nurse Doza highlights in this episode: mitochondrial regeneration through red light and skin clarity through blue light. With the industry's densest LED count per square inch and a 5-year warranty, it's the red light panel built for people who are serious about their mitochondrial health.
👉 Get your LightpathLED red light panel here: https://lightpathled.com/
👉 Use code NURSEDOZA at 

5 Key Takeaways
Red light regenerates your mitochondria. Red and near-infrared light in the 600–1000 nm range is absorbed by cytochrome c oxidase in the mitochondrial electron transport chain, increasing ATP production and cellular energy. This is the foundational mechanism that makes red light therapy powerful for whole-body recovery.
Most of us are solar-starved. Indoor living, screens, and chronic stress leave most people deficient in the red-spectrum light their cells need to function. A handheld red light panel isn't a replacement for sunlight — but it's the next best thing for daily cellular maintenance.
There's serious mitochondrial density in your eyes and brain. Red and near-infrared wavelengths in the 600–1000 nm range can penetrate bone to reach brain tissue, supporting cognitive function and visual health — two areas where mitochondrial support matters most as we age.
Blue light mode handles skin and acne. The LightpathLED combo panel pairs red light with ~450 nm blue light, which targets oil production and acne-causing bacteria. Around 10 minutes a day can deliver measurable skin improvements in weeks.
10 minutes a day is the game-changer. You don't need a full biohacking clinic. A handheld panel used once daily — morning is ideal — compounds into significant cellular, skin, and mood benefits over a few months. Consistency beats intensity.

Resources
"Mechanisms and Mitochondrial Redox Signaling in Photobiomodulation" — PMC review detailing how red and near-infrared light is absorbed by cytochrome c oxidase in mitochondria, increasing ATP production and triggering beneficial redox signaling.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5844808/
"Light stimulation of mitochondria reduces blood glucose levels" — Journal of Biophotonics 2024 study showing a 15-minute exposure to 670 nm red light reduced post-meal blood glucose elevation by 27.7% — direct evidence that photobiomodulation improves metabolic function.
https://pubmed.ncbi.nlm.nih.gov/38378043/
"From Light to Healing: Photobiomodulation Therapy in Medical Disciplines" — 2024 systematic review in PMC covering PBM's evolution from an adjunctive therapy to an evidence-based modality influencing mitochondrial bioenergetics, neuroplasticity, and tissue regeneration across dermatology, musculoskeletal, and neurological applications.
https://pmc.ncbi.nlm.nih.gov/articles/PMC12751248/
"Visible Light in the Treatment of Acne Vulgaris" — 2024 systematic review of 35 studies and 1,185 acne cases finding 92% of patients achieved partial remission of acne lesions using visible light therapy, with blue light being the most effective modality.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11585190/
"Effect of Red Light on Epidermal Proliferation and Mitochondrial Activity" — PMC study demonstrating that 630 nm red light increases both epidermal cell proliferation and mitochondrial activity in human skin, supporting red light's role in skin health and regeneration.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10462800/