The Cabral Concept

3565: 3:00am Chronic Wakeups, Testing for Perimenopause, Headaches & Weather Changes, Grounding Sources, Podcast Collaborations (HouseCall)

Nov 9, 2025
Explore the mystery of 3 a.m. awakenings and uncover the links to cortisol and blood sugar dips. Learn how to accurately test hormones during perimenopause, including the best timing and testing methods. Discover why changing weather can trigger headaches, and get tips on managing symptoms. Delve into the benefits of grounding and how nature enhances this practice. Plus, catch a glimpse of potential future collaborations with women's health experts. This conversation offers valuable insights for those navigating health challenges!
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ANECDOTE

Host's Sleep Turnaround

  • Dr. Stephen Cabral shares that magnesium, ashwagandha, phosphatidylserine, and melatonin turned him from a lifelong insomniac into someone who logs deep and REM sleep.
  • He credits specific supplements with transforming his sleep quality after decades of poor sleep.
ADVICE

Simple 3-2-1 Sleep Routine

  • Try the 3-2-1 sleep rule: stop eating 3-4 hours before bed, no drinks 2 hours before bed, and avoid blue light 1 hour before bed.
  • Use magnesium, adrenal support, and liquid melatonin at night to improve deep and REM sleep.
INSIGHT

Why People Wake Around 3 AM

  • Waking around 2–4 a.m. often links to stress, cortisol spikes, or disrupted sleep-stage timing rather than widespread overnight low blood sugar.
  • Continuous glucose monitors or targeted hormone testing can identify if blood sugar or cortisol cause your awakenings.
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