Key Topics and Timestamps
00:00 – Why our tech-heavy world matters for women’s health (hormones, energy, sleep)
01:20 – Meet Dr. Stephanie McCarter and her path from internal to environmental medicine
03:15 – Mold illness, nervous system overload, and discovering EMF sensitivity
10:30 – What counts as EMF, how exposure has changed, and why guidelines lag behind
14:45 – EMFs, blue light, and melatonin: why screens and Wi‑Fi hit sleep and mood
19:50 – Lesser-known EMF sensitivity symptoms (wired-but-tired, tinnitus, tingling, hot ear)
26:30 – Build a sleep sanctuary: smart devices, routers, neighbor exposures, quick tests
31:20 – Measuring exposure: meters, AM radio trick, and when to call a building biologist
34:55 – Dirty electricity 101 (LEDs, dimmers, pumps, solar) and simple fixes
40:00 – Low-EMF home insights: materials, canopies, shielding, and “geopathic stress”
46:00 – Nature signals: what we’re learning about bees, wildlife, and frequency smog
49:20 – The top 3–5 home actions that move the needle fast
54:00 – Trusted resources, clinicians, and practical tools
57:30 – Hope, momentum, and your next right step
Why This Matters for Your Hormones, Sleep, and Energy
I’m Dr. Anna Cabeca, your Girlfriend Doctor. I love modern tech—and I also see how the invisible inputs around us can nudge our biology off course. In my clinic and community, women tell me they’re “wired but tired,” sleeping poorly, gaining weight despite smart choices, feeling anxious or foggy, or getting odd symptoms like ear warmth on calls or tingling when using a laptop. If that’s you, you’re not broken. Your nervous system is asking for a kinder environment.
In a powerful episode of The Girlfriend Doctor Show, I sat down with my colleague, environmental and internal medicine physician Dr. Stephanie McCarter, now practicing with us at Carpathia Health in Dallas. We unpacked how electromagnetic fields (EMFs), blue light, and “dirty electricity” can influence hormones, sleep, cognition, and mood—and the practical steps you can take starting tonight.
This article expands on that conversation with simple, evidence-informed ways to reduce exposures, support your hormones, and reclaim calm, steady energy in a tech-heavy world.
What Are EMFs? A Quick Primer
Radiofrequency (RF): Wi‑Fi, cellular (4G/5G), Bluetooth, cordless phones, baby monitors
Extremely low frequency (ELF): Power lines, home wiring, appliances
Magnetic fields: Motors, panels, transformers, and certain devices
Blue light from screens isn’t an EMF, but it’s part of the same modern exposure story—it suppresses melatonin and disrupts circadian rhythms.
Why EMFs and Blue Light Touch Your Hormones
Melatonin: Blue light at night tells your pineal gland “it’s daytime,” suppressing melatonin—the hormone that initiates sleep and acts as a powerful antioxidant. Even brief screen checks can dampen melatonin.
Cortisol: Irregular sleep and constant alerts can flatten your healthy cortisol rhythm—keeping you “on” at night and groggy in the morning.
Metabolic hormones: Sleep loss and circadian disruption affect leptin (satiety), ghrelin (hunger), and insulin sensitivity—making cravings and weight maintenance harder.
Cellular signaling: A growing body of lab and population research explores how certain frequencies may influence cellular stress pathways. It’s an evolving science, but a practical takeaway is sensible reduction, especially during sleep.
Lesser-Known Signs of EMF Sensitivity
Insomnia or frequent night waking (especially after new devices, routers, or towers nearby)
Feeling wired but tired; palpitations when you finally lie down
Anxiety, irritability, or brain fog that lifts when you travel to a low-tech setting
Headaches, ear warmth during calls, tingling in hands/face on laptop use
Ringing in the ears (tinnitus)
Unexplained skin flushing or itching
“Hot spots” at home: sleeping poorly in one room but fine elsewhere
A Quick Self-Test
Weekend mini-retreat: Power off Wi‑Fi at night, put phones in airplane mode outside the bedroom, and unplug smart devices and smart TVs in your sleep area. Many women notice deeper sleep within days.
Bed flip: If your router or an electrical panel is behind your headboard (even through a wall), sleep with your head at the foot of the bed for 3–4 nights and compare.
Blue Light: The Sleep and Mood Saboteur
Night Shift: Turn on Night Shift (iOS) or the Android equivalent, and reduce screen brightness after sunset.
Apps: Use f.lux or Iris on computers to warm the color temperature at night.
Physical filters: Blue-light screen protectors (e.g., OcuShield) help; so do amber glasses in the evening.
Behavior beats gadgets: Power down screens 60–90 minutes before bed. Read paper at night; save the scroll for daylight.
Build a Low-EMF Sleep Sanctuary (Your Most Important Zone)
Remove “smart” devices: Move smart TVs, smart speakers, and game consoles out of the bedroom. Even “off,” many broadcast background signals.
Distance is your friend: Keep your phone across the room or outside the bedroom; use airplane mode at night. Avoid sleeping next to chargers, power strips, or routers.
Router routine: Put your Wi‑Fi on a timer to turn off overnight. If you can’t—move it far from bedrooms and keep it off desks and laps.
Analog alarm: Get a low-EMF bedside clock. Charge phones in another room.
Neighbor/structural exposures: Be mindful of what’s behind shared walls—routers, electrical panels, or large appliances. If needed, rearrange the room to maximize distance.
Headsets, Wearables, and Baby Gear
Calls: Prefer speakerphone or a wired headset; consider air-tube headsets to reduce RF near the head. Avoid placing the phone to your ear for long calls.
Wearables: Bluetooth wearables (watches, earbuds) add 24/7 exposure on the body. Consider going “off wrist” at night or using non-Bluetooth options.
Baby monitors: Standard Wi‑Fi monitors can be high-output RF. Look for low-EMF/low-frequency options, keep monitors several feet from the crib, and use audio-only when possible.
Dirty Electricity: What It Is and Easy Ways to Cut It
“Dirty electricity” describes high-frequency voltage transients that ride on your home wiring. Common sources include:
LED bulbs (especially cheap dimmable types), certain dimmer switches
Variable-speed motors/pumps (HVAC, pool pumps)
Some solar inverters and smart meters
Practical steps:
Bulbs: Choose high-quality, low-EMF LEDs or warm incandescent bulbs in sleep spaces.
Switches: Avoid dimmers in bedrooms (or keep them on full to reduce noise).
Filters: Greenwave and Stetzer filters can reduce dirty electricity; measure first with a compatible meter to place filters wisely.
Appliances: If a device spikes readings, relocate it, change settings, or consult an electrician or building biologist.
Measuring Exposure (and When to Call a Pro)
RF meters: Consumer RF meters (e.g., from Safer Living Technologies) can give a directional sense of hotspots. Helpful for comparisons, not diagnostics.
The AM radio trick: Tune to a quiet AM frequency; increased static near cords/devices can hint at electrical noise.
Building biologist: For complex cases (near towers, apartments, remodels), bring in a Building Biology Institute–trained pro to measure and recommend targeted solutions.
Advanced Options (Use Thoughtfully)
Hardwire internet: The gold standard for reducing Wi‑Fi. Use Ethernet and adapters for computers; turn off device Wi‑Fi and Bluetooth when not needed.
Faraday canopies: Can help in high-exposure environments. Use with guidance so you don’t trap signals from devices inside the canopy.
Shielding paint/fabrics: Effective in specific scenarios when professionally specified and verified with measurements.
“Harmonizers”: Some people report symptom relief with certain harmonizing products; the science is evolving. If you try them, keep foundational practices as your base.
Special Note for Builders and Remodelers
Plan for wiring: Run Ethernet to bedrooms/offices; locate panels and routers away from sleep areas; use metal conduit for wiring where appropriate.
Materials: Large metal surfaces can sometimes re-radiate signals, depending on environment. Get site-specific guidance before selecting roofing and wall systems.
Solar/variable-speed systems: Ask your installer about low-noise inverters and mitigation for electrical noise on the line.
“Geopathic stress”: Some practitioners assess natural earth stress lines. Evidence is mixed; if you’re highly sensitive, a consult may be worthwhile.
Kids, Teens, and Schools: Small Changes, Big Wins
Distance and downloads: Download content and switch to airplane mode during use; keep devices off laps and out of pockets.
Routines: Set “no screens 60 minutes before bed” as a family rule. Charge devices outside bedrooms.
Daylight exposure: Morning outdoor light anchors circadian rhythm and supports melatonin later.
Classroom: When possible, use hardwired connections for computers and place routers away from desks.
Nature’s Nudge: Why Bees and Wildlife Entered This Conversation
Our tech signals weren’t part of the original outdoor orchestra. Early studies suggest some insects and wildlife may be sensitive to certain frequencies. The details are still emerging, but one universal takeaway applies at home: fewer, farther, and off-at-night is kinder to our bodies—and the world outside our doors.
My Top 5 Actions That Make the Biggest Difference Fast
Sleep sanctuary first: Phones out of the bedroom, Wi‑Fi off at night, no smart devices in sleep spaces. Use an analog alarm.
Hardwire what you can: Ethernet for computers; airplane mode when not actively using Wi‑Fi/Bluetooth.
Blue light discipline: Night Shift + f.lux/Iris; screens off 60–90 minutes before bed; read paper at night.
Distance and timing: Keep devices off the body; batch-check messages; don’t scroll in bed.
Gentle lighting and low-noise electrics: Swap harsh LEDs in bedrooms, avoid dimmers, consider dirty-electricity filters after measuring.
A 7-Day Low-EMF Reset
Day 1: Set your nighttime routine—Wi‑Fi off at 10 pm, phone on airplane in another room, analog alarm.
Day 2: Turn on Night Shift/f.lux; make a paper book your bedtime go-to.
Day 3: Move/relocate the router away from bedrooms; keep it off desks and laps.
Day 4: Hardwire one device (your primary computer) and switch its Wi‑Fi/Bluetooth off.
Day 5: Replace one set of overhead bedroom bulbs with warm, low-EMF options.
Day 6: Add a 15-minute outdoor light break in the morning to anchor circadian rhythm.
Day 7: Measure (optional) with a consumer meter; note hotspots and one more change to try next week.
When to Get Help
Persistent insomnia, headaches, palpitations, or anxiety that change with location or devices
New towers or building changes coinciding with symptoms
Complex home situations (multi-unit buildings, heavy smart-home setups)
Where to start: The American Academy of Environmental Medicine (aaemonline.org) can help you find clinicians who consider environmental contributors. Environmental Health Trust (ehtrust.org) offers research-informed resources; The EMF Guy (Nick Pineault) provides accessible family guides. Safer Living Technologies (meters), Greenwave/Stetzer (filters), and wired/air-tube headsets are examples to explore. I don’t have financial ties to these companies; mentions are for education, not endorsement.
Why I’m Hopeful
I’m seeing more women, parents, and schools shift to hardwired connections, adopt phone-free bedrooms, and set screen curfews. I’m seeing teens ask for flip phones and families rediscover evenings without blue glow. Tech can still be wonderful—especially when we use it on our terms.
Listen to the Full Podcast Episode
For the full conversation, including building choices, measurement demos, and real patient stories, tune in to: Navigating Health in a Tech-Heavy World with Dr. Stephanie McCarter.
Key Points Q&A (Bottom Line)
What are the first three things I should do tonight?
Move your phone out of the bedroom (airplane mode), set your Wi‑Fi on a sleep timer, and turn on Night Shift/f.lux with screens off 60–90 minutes before bed.
How do I know if EMFs are affecting me?
Notice sleep, mood, and focus. Do a 3-night “sleep sanctuary” test (Wi‑Fi off, phone out, no smart devices) and compare energy, anxiety, and night waking.
Are AirPods and smartwatches okay?
They’re convenient, but they add 24/7 RF on the body. Consider wired or air-tube headsets and go “off wrist” at night or use non-Bluetooth options.
What’s the best EMF protection for my bedroom?
Foundations win: no phones/smart devices, router off at night, gentle lighting, and distance from panels/cords. Explore canopies or shielding only with guidance.
Do dirty electricity filters help?
Often, yes—after measuring. Start with better bulbs and fewer dimmers; place Greenwave/Stetzer filters where readings are highest.
Is there a safe baby monitor?
Look for low-EMF options, keep it several feet from baby, and use audio-only when possible. Distance matters more than brand.
How do I reduce Wi‑Fi but keep internet?
Hardwire with Ethernet and adapters; turn off device Wi‑Fi/Bluetooth when connected. Use a router timer to keep Wi‑Fi available only when needed.
Disclaimer: This article is educational and not a substitute for medical advice. EMF science is evolving; individual responses vary. Always consult your healthcare provider for personalized guidance. Product mentions are examples, not endorsements.
