How Light Can Heal (or Damage) Your Health With Andy Mant

Baby: Welcome to my mom’s podcast.

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Katie: Hello, and welcome to Fitness Mama Podcast. I’m from and This is Wellness at the end with E, my new personal care line. This event is about light and how fast you age as you want it, affects your hormones, damages your sleep, and much more , And also how to use it to your advantage to fix all these things. I’m here with Andy Mant, founder and CEO of BLUblox. This is a company that specializes in evidence-based advanced light filtering eyewear.

Andy started BLUblox after being dissatisfied with the quality and standard of other blue light blocking products and is a very strong advocate of light and how to use it for his health. She is highly educated on the subject. We walk in many different directions on this podcast and they offer a lot of practical tips on how to use the light for your benefit whether it is for better health and hormonal, aging purposes, weight loss. To get better sleep, and more. . Such good information. I don’t want to waste any more time talking about it. I’m just ready to jump. So without further ado, join Andy. Andy, welcome to the podcast.

Andy: Hey, Katie, thank you so much for putting me on. It’s an honor to speak to you and your beautiful community.

Katie: I’m really excited to talk about this in depth because everyone who hears me has heard me talk about how I’ve used light in so many different ways before. One of my most common pieces of health advice is to go out as soon as possible after waking up and get natural sunlight. Even on a cloudy day, you are getting far more light than you want to, and this is how it creates whole hormonal cascades that are important throughout the day for many reasons. And I think we’re probably going to force some of them to touch. But I think I should start expanding and then take some kind of dive from there. I love that you give us an overview of the light in general, and the light in particular, especially the blue light, which seems to be the subject of seemingly fast hot buttons.

Andy: Yeah Al that sounds pretty crap to me, Looks like Al that sounds pretty crap to me, Looks like Al that sounds pretty crap to me, Looks like Al that sounds pretty crap to me, Looks like Al that sounds pretty crap to me, Looks like Al that sounds pretty crap to me, Looks like Al that sounds pretty crap to me ۔ You know, it’s all around us. But, you know, sometimes it’s invisible to the naked eye. So, I think light can be divided into two sources which you have rightly mentioned. You get natural light, which comes from campfire, sunlight, maybe the moon and stars, and you also get artificial light, which is actually created by man. So, light-emitting diodes, you know, your LED-backlit digital devices like your laptop, your TV, your smartphone, but also your home lights, your fridge or Light, small LEDs that are on the devices. Everyone calls this thing the Blue Light.

So, when you look at natural light, this is the best starting point because natural light from the sun has all the different colors of light. So, if you think of a rainy and sunny day, you see something in the sky called a rainbow and it gives you the color that comes out of the sunlight. And then you can see all the different colors entering. You can’t really see them all in a day. But when you look at this rainbow trend, you can see the different colors that exist. And we have been formed under this great hair of fire in the sky for millions of years, if not millions of years. And we developed something that helped our circadian locks, our body clocks, and our hormones to use that sunlight, primarily the gateway messaging system in our brains, and all the different frequencies of light. Of So you know, your reds, your oranges, your ambers, your kilos, blues, greens, they all send different messages to the body at different times of the day.

Natural light is truly unique because it changes its frequency throughout the day. So what frequency of light you see at sunrise is very different from what you see at noon and very different from what you see at sunset. And that’s because of the messaging system. So the different changing frequencies of light from the sun will send different messages to the body and allow us to better hide or suppress different neurotransmitters in different hormones.

Now, with artificial light, where it differs from natural light is that all we have done is to create these energy efficient digital devices, and LEDs, and fluorescent lighting is what engineers have done a lot. All types are extracted, economically friendly frequency of light, if you use, open and replace your electricity bill which basically keeps your bills low, at most Doesn’t use much energy and keeps, I guess, you know, cost reduction but also, you know, help the environment because they’re not doing tons of electricity, which is great, But at a price that when our eyes and our body, when they detect the frequency of light present in the LEDs, which is really just a very small amount of blue light and other colors, it misinterprets the body clock. And gives mixed messages that we have prepared from living outside.

So, what happens is our hormones can become a little skewif. They can be a bit unbalanced and we can interfere with our sleep. And we can get things called digital Austrian, headaches during the day because it’s isolated and, you know, there’s no recovery red. Therefore, it is not really good for our health, although it is good for the environment and also good for our wallet. So, what we’ve done is we’ve developed this amazing circadian rhythm, which is a body clock, and I can come and talk about it a little later, by staying out, like you know. The kind of cave-dwelling ancestors who lived outside. We find the same ancient circadian rhythm today. But the background of the environment in which we live is very different. And the light signals we receive from artificial sources are not like sunlight, which is disrupting our hormones, impairing our sleep, and in fact causing immense distress to the human population at this time.

Katie: Wow. This makes a lot of sense. And I like that you mentioned LEDs and I want to go a lot differently. But before we go any further, there seems to be conflicting information about what is the best type of light in the indoor environment because, of course, most people are reluctant to go back to candles and lanterns. There are. So, assuming we’re lighting our homes, is there a maximum choice? I’m guessing not LEDs, but are there any guidelines from there?

Andy: Yes. So the basic problem you get with indoor lighting is twofold, right? The first element in the game is about light. So, if you go, you know, you will buy LED light bulbs at the hardware store, or Amazon, or wherever you can buy your light bulb. You will know that your wall light or your lamp or whatever, and it will recognize a very high frequency of blue light, which is basically telling our brain that this solar The afternoon is 24/7. So we can’t get out of this phase and the hormones that are present during this time of day, that is, cortisol, which is a stress hormone, you will know during this period, until you wake up and Under the light of

The second issue you should consider is Flickr. So, Dr. Alexander Winch has talked a lot about it. And he is one of the leading light specialists in Germany and has been studying it for about 20, 25 years. And flicker is something that is present in LED lights because they drive things that are called alternating current. Now, viewing is usually invisible. So you can’t really figure it out, but your brain can detect it. And the reason is that this light bulb flickers, again, this is an energy saving technique because the old incandescent bulbs back, you know, sort of, before 1990, all went in a straight line, Which is basically a continuous stream of electricity. The light bulb, which maintained it, thus, a permanent beam of light. But in an effort to save money and save the environment, they decided to run an alternative current, which lets the light bulb out of your light bulb very quickly, which doesn’t mean you know , It is using the same energy as DC electric current incandescent bulbs.

But what it does to our brains is that it actually makes our brains work harder to collect images through the eyes. And that’s why when you work on LED lights you usually get headaches, dry eyes, closed eyes. This is the high flicker rate of LED bulbs. But what you can do is there are light bulbs that convert AC to DC electric current and also remove the blue light spikes found in these bulbs. So there are two of the best ones on the market; I always like to give people a choice. There’s really something we call a loomie, which eliminates flicker and significantly reduces the increasing incidence of blue light and adds some more beneficial colors. And there’s also a bulb called Sunlight, the spelling of the L-I-T-E light, which does the same thing and belongs to a competitive company. So let’s see if you want to change your indoor lighting to make it more friendly.

The second factor with LEDs is that if you don’t want to switch to a circadian friendly light bulb, luminaire or sunlight, you can really focus more on balancing the light in your home or work environment as it Goes back to what I was saying. Before that you know about the sun, the sun has a very high frequency of blue but it also has a high frequency of red and amber light. So a lot of people who come to us, we say, “Look, here are some other things you can do to help your light management and lighting environment instead of wearing blue light glasses, which is very important to do.” You should wear them in the evening, you should wear them during the day, and we can talk about that later, but you also need to balance the light. “So I look forward to seeing your LED devices. I’d like a lot of red lights. And yes, I have, on my laptop, you know, like Iris or f.lux software out there. But if I’m watching TV, I should light a lot of candles. I would like some salt lamps. I might as well have; you know, you’ll light a fire in the winter. And then a lot of the blue light coming from these LED sources is balanced.

Another thing you need to look at, Katie, which I’m sure many of your listeners may not have heard of before, is that the light angle also plays a very important role. So when we were basically ready, the light we got during the day came from above, and the light we got after sunset in the evening came from the earth. And there is some evidence in preliminary studies that points to the fact that the angle of light during the day and evening can actually affect your circadian rhythms. So, in that sense, I mean if you’re going to set up your luminous atmosphere during the day, you ideally want to bring light from the headlights if you can. And if you’re lighting up in the evening, ideally, they’ll be red or orange because you don’t want to damage your skin or your central clock system, you’ll get those lights from lamps, which Coming from the earth. Also in the light of the maximum limit lights so that you do not obstruct your watch system from the beam angle of light.

Katie: That’s a great sign, and the thing we’re doing in our house is that the lights on our ceiling, the fixtures of all kinds, are daylight bulbs. And then we have those who don’t have blue light bulbs in our house lights. And so, we try, we’re not always perfect about it, but try to turn it around at sunset, and not just keep the switch and the light bulb, but I really have someone else. I haven’t heard you explain it like you have. Historically, we would have hung around on campus fires, candles, or much smaller sources of lanterns or light, from this shift in direction, which makes perfect sense when you think about it. They were at eye level compared to sunlight. In the sky. And I definitely want to go a little deeper into the blue light now, and especially how we can use it, especially at night. I think there has been a lot of talk about how harmful blue light can be, especially with artificial means, which is great but I think I think it scared people with blue light too. There’s a blue light here, fix me. If I’m wrong, but it happens naturally during the day outside. So it’s not blue light and it’s bad. This is the time and place and how we are getting it. Is that ok

Andy: Yes, that’s right. And, you know, I imagine maybe a lot of listeners have heard me speak on other shows and I always apply context to everything. Never is; you know, I never want to land at this point, like, light and blue light or, when you talk about competition, any kind of, scientific تضاد کا شکار ہو جاتے ہیں۔ نیلی روشنی کے بارے میں ثبوت اور ، آپ جانتے ہو کہ ، یہ واقعی ایک اچھی نکتہ ہے کیونکہ نیلی روشنی ہر طرح کی بری چیز نہیں ہے۔ ٹھیک ہے؟ اور سیاق و سباق اس حقیقت پر لاگو ہوتے ہیں کہ ، ایک بار پھر ، اس بات پر واپس آجاتا ہے کہ آپ کو یہ روشنی کیسے ملے گی۔ اور دن میں بلیو لائٹ لاجواب ہوتی ہے۔ یہ ہمارے سیرٹونن کی سطح کو منظم کرتا ہے ، ہمارے ڈوپامائن کی سطح کو منظم کرتا ہے ، اور ہمارے کورٹیسول کی سطح کو منظم رکھتا ہے۔ اور اس کی وجہ اس کی وجہ یہ ہے کہ سورج کی روشنی بہت نیلی روشنی کو تسلیم کرتی ہے اور یہ بدل جاتا ہے ، آپ جانتے ہو کہ دن بھر بہت ہی ٹھیک طریقے سے ان نیورو ٹرانسمیٹر اور ہارمونز کو ریگولیٹ کرتے ہیں۔ لیکن سورج کی روشنی میں جو کچھ ہوتا ہے وہ یہ ہے کہ اس میں روشنی کی مختلف تعدد بھی ہوتی ہے جو دوسرے نیورو ٹرانسمیٹر اور ہارمونز کے ضوابط اور دبانے میں مختلف کردار ادا کرتی ہے ، جو نیلے روشنی کے اثرات کو متوازن رکھتی ہے ، مثبت اور منفی دونوں۔

اور نیلی لائٹ واقعی میں سے ایک چیز ، قطع نظر اس سے قطع نظر کہ آپ اسے کس ذریعہ میں حاصل کرتے ہیں ، یہ ایک بہت ہی اعلی توانائی ہے ، روشنی کا سختی سے بنڈل پیکج ہے۔ ٹھیک ہے؟ تو اس کا مطلب یہ ہے کہ ہاں ، یہ سورج سے مصنوعی ذرائع سے بھی یہ سارے لاجواب فوائد فراہم کرتا ہے ، لیکن یہ کیا کرتا ہے اس سے ہمیں سیلولر سطح پر نقصان پہنچتا ہے کیونکہ اس میں اتنی زیادہ توانائی ہے ، ہمیں سیلولر نقصان ہوگا نیلی روشنی سے آنکھوں اور جلد میں. اور یہی وجہ ہے کہ لوگ ہمیشہ کہتے ہیں اور مطالعے سے پتہ چلتا ہے کہ ایسے افراد جن کو تنہائی میں بھاری مقدار میں نیلی روشنی کا سامنا کرنا پڑتا ہے ، اسی تناظر کا اطلاق ہوتا ہے ، اور میں جلد ہی اس کی وضاحت کروں گا ، وہ تیز عمر میں مبتلا ہوں گے کیونکہ خلیات بہت زیادہ تبدیل ہوجاتے ہیں۔ تیز لیکن سورج اس میں کیا ہے ، فطرت کے پاس ہمیشہ تریاق ہوتا ہے۔

اور اس طرح کا تریاق ، 660 نانوومیٹر کی حد کے ارد گرد اور 850 نانو میٹر کی حد کے قریب اورکت کے قریب سرخ روشنی ہے۔ اور یہ کیا کرتے ہیں وہ یہ ہے کہ دن میں سورج کی وجہ سے نیلی روشنی کو پہنچنے والے کسی بھی نقصان کی وہ مرمت کرتے ہیں۔ تو یہ باہمی فائدہ ہے۔ آپ کو نیلے رنگ کے سارے فوائد حاصل ہورہے ہیں ، لیکن کوئی دوسرا نقصان جو ہوتا ہے ، اس روشنی کی ریڈ لائٹ اور پوشیدہ اورکت روشن روشنی اس نقصان کی اصلاح کے ل steps قدم رکھتی ہے۔ اور اسی وجہ سے ہم نے دیکھا ہے کہ ریڈ لائٹ تھراپی والے آلات کی ابتدا اور ان کی رسائیاں سامنے آچکی ہیں اور وہ تمام ریڈ لائٹ تھراپی ڈیوائس جو وہاں موجود ہیں ، چاہے وہ آپ کو معلوم ہو ، جووف ، چاہے یہ BLUbox Hive میں ہے ، چاہے اس میں سے کوئی بھی ہو دوسرے برانڈ جو وہاں موجود ہیں ، وہ سب مخصوص تعدد کو بروئے کار لاتے ہیں جو مصنوعی ذرائع سے یا دھوپ کے دوران نیلی روشنی کی وجہ سے ہونے والے نقصان کی اصلاح کرتے ہیں۔ لہذا 660 نانوومیٹر سرخ ، 850 پوشیدہ قریب اورکت روشنی۔

تو ، جو ہوتا ہے وہ یہ ہے کہ دن کے وقت بلیو لائٹ کا ایک غلط نام آنے کی وجہ یہ ہے کہ ان سب اسکرینوں اور ایل ای ڈی لائٹس میں کوئی لال بتی موجود نہیں ہے۔ لہذا ہمیں نیلی روشنی کے تمام فوائد ملتے ہیں جو سورج ہمیں دیتا ہے۔ ہمیں سیلولر سطح پر تمام نقصان پہنچتا ہے ، کہ سورج کی نیلی روشنی ہمیں مصنوعی سطح پر دیتی ہے۔ لیکن ہم جو کام نہیں کررہے ہیں وہ باہر سے ہے ، سرخ اور اورکت روشنی کی شفا بخش خصوصیات حاصل کرنا ہے تاکہ اس نقصان کو بحال کیا جاسکے۔ اور یہ بھی ، اگر آپ باہر نہیں آسکتے یا سردیوں کے مہینے ہوتے ہیں تو ، ریڈ لائٹ تھراپی ڈیوائس کا استعمال کریں۔ اور یہ واقعی دلچسپ ہے جب آپ بھی روشنی کو مجموعی طور پر دیکھیں گے… میں نے کیٹی کو ، سننے والے لڑکوں اور لڑکیوں کو متنبہ کیا تھا کہ میں ٹینجینٹس پر نہیں جاتا ہوں۔ اور مجھے لگتا ہے کہ یہ شاید ایک اچھا لمحہ ہے یہ ہے کہ ایک سال قبل واقعی ایک دلچسپ مطالعہ سامنے آیا تھا جس نے یہ ظاہر کیا تھا… یہ بنیادی طور پر دن کے دوران بالائے بنفشی روشنی کے نقصان کو دیکھنا چاہتا تھا۔ لہذا ہمیں بہت ساری چیزیں ملتی ہیں… الٹرا وایلیٹ لائٹ کو بہت زیادہ بری پریس ملتا ہے ، لیکن ہمیں دن میں سورج سے UV روشنی کی ضرورت ہوتی ہے تاکہ وٹامن ڈی ، اعلی وٹامن ڈی کی سطح کو کم کرنے ، ہر وجہ سے ہونے والی اموات کو کم کرنے ، کوئی دماغ کار بنانے کے لئے کولیسٹرول کی ترکیب کی جائے۔

لیکن میڈیا اور سائنس کیا دیکھتے ہیں یہ ہے کہ یووی لائٹ سیلولر کو بہت نقصان پہنچا دیتی ہے جیسے نیلی روشنی کرتی ہے۔ اور انھوں نے یہ کیا کہ وہ لوگوں سے جلد کے کچھ خلیے لے گئے اور وہ یہ دیکھنا چاہتے تھے کہ آیا وہ لیبارٹری کے حالات میں دن کے دوران الٹرا وایلیٹ لائٹ کی وجہ سے سیلولر کو پہنچنے والے کسی نقصان سے باز آسکتے ہیں۔ اور جو کچھ انھوں نے پایا جب وہ جلد کے خلیوں پر تنہائی میں نیلی روشنی کو چمکاتے تھے ، وہ متحرک رہے اور مرمت کے طریقہ کار یا مرمت کے خامروں میں سے کسی کو بھی باہر آنے کا امکان نہیں ملا اور جو کچھ کرنے کی ضرورت تھی وہ کر سکے۔ جب انہوں نے جلد کے خلیوں سے روشنی چھین لی اور واقعتا actually جلد کے خلیوں کو مکمل تاریکی میں ڈال دیا ، تو انھوں نے مختلف سلوک کرنا شروع کردیا ، اور انہوں نے انزائیمز ، کیمیائی مادے اور خصوصیات کو جاری کرنا شروع کردیا ، جس سے سیلولر سطح پر شفا یابی کا علاج ہوتا ہے ، آٹوفجی اور اپوپٹوسیس قدم رکھ سکتا ہے ، جس کی وجہ سے مضمون کو نتیجہ اخذ نہیں کیا گیا بلکہ مزید سوالات پوچھے گئے کہ مزید مطالعات اتنے میں کرنے کی ضرورت ہے کہ یووی لائٹ ، جی ہاں ، نیلی روشنی کی طرح سیلولر کو نقصان پہنچانے والا ہے۔

لیکن جب ہم باہر جاتے ہیں اور ہم دن میں سورج کی تپش لگاتے ہیں یا ہم باہر ہوتے ہیں اور ہمیں سورج سے تھوڑا سا گلابی رنگ مل جاتا ہے ، تو شاید ہمارے پاس بہت زیادہ یووی کی نمائش ہوتی ہے ، ہمارے خلیوں کو تھوڑا سا نقصان پہنچا ہے۔ پھر ہم کیا کریں اور کیا کریں؟ ہم گھر جاتے ہیں ، ہم اپنے گھر کی اپنی ساری لائٹس کو چالو کرتے ہیں اور پھر ہماری جلد اس UV کو ٹھیک نہیں کرسکتی ، جس کی وجہ سے طویل مدتی عمر بڑھنے کا سبب بن سکتی ہے ، اور شاید اس سے بھی بدتر ، آپ جانتے ہو ، جیسے جلد کے کینسر اور اس جیسی چیزیں۔ . تو ، آپ جانتے ہیں ، یہ ظاہر کرنے کے لئے جاتا ہے ، آپ جانتے ہیں ، سورج فطری طور پر برا نہیں ہے۔ ہاں ، یہ سیلولر سطح پر UV لائٹ سے ، سیلولر سطح پر نیلی روشنی سے کچھ نقصان پہنچائے گا ، لیکن پھر ہم کیا کر رہے ہیں جب ہم اندھیرے میں ہوں یا ریڈ لائٹ کے آس پاس ہوں تو نیلی روشنی میں نہا رہے ہو اور ہماری جلد اور آنکھوں اور سرکیڈین تالوں کو دن کے وقت ہونے والے سیلولر نقصان سے بھرنے کی اجازت نہیں دیتا ہے۔

کیٹی: یہ ایک اہم نکتہ ہے۔ اور اس طرح ، صرف اس کے بارے میں وضاحت کرنے کے ل it ، یہ غالبا ideal مثالی ہے ، لیکن ایسا نہیں ہے کہ ان کو عین وقت پر ہونا پڑے۔ لیکن بات یہ ہے کہ یہ توازن بالکل ختم ہے کیوں کہ جب میں نے اپنی روشنی کی روشنی کے سامنے وقت گزارا ، جب میں نے اپنی روشنی کی روشنی کے سامنے وقت گزارا ، جو 660 ہے اور 800 یا 850 ، آپ نے جو بھی ذکر کیا ہے ، اگر میں صبح وہاں کافی وقت گزارتا ہوں۔ اور رات کے وقت ، یہاں تک کہ اگر میں دن میں بہت زیادہ دھوپ میں ہوں تو ، مجھے جلانے یا سورج سے ہونے والے نقصان کی طرح کسی بھی قسم کا امکان بہت کم ہے۔ کیا یہ کسی خاص ونڈو میں ہو یا وہاں کوئی رہنما خطوط؟

اینڈی: ہاں ، واقعی اچھا سوال ہے۔ عام طور پر میں کیا کرنا پسند کرتا ہوں ، اور میں اس بات کو بیان کروں گا ، کہ یہ قصہ گو ہے ، اس بات کا کوئی ثبوت نہیں ہے کہ میں جو کچھ کہوں گا اس کی تجویز کروں ، لیکن میں ہمیشہ چیزوں کو باطنی طور پر دیکھنا چاہتا ہوں۔ تو ، جب ہمارے باپ دادا کو اس کی مرئی شکل میں سرخ روشنی ملتی؟ اور جواب دن کے کسی بھی وقت ہے۔ آپ جانتے ہو ، یہ سورج سے خارج ہوتا ہے اور یہ کیمپ فائر سے خارج ہوتا ہے۔ اب ، ہمارے آباواجداد کب دیکھتے ، یا نہیں دیکھے ہوتے لیکن پوشیدہ انفراریڈ لائٹ کے سامنے رہتے۔ ٹھیک ہے ، واقعی صرف طلوع آفتاب سے لے کر طلوع آفتاب کے اوقات کے درمیان ہی ہے کیونکہ جب یہ سورج سے خارج ہوتا ہے۔ لہذا ، میرے ل، ، جب میں ریڈ لائٹ تھراپی کا استعمال کرتا ہوں ، تو میں عام طور پر دن کے وقت ریڈ لائٹ کا استعمال آفس کے ماحول اور دیگر علاقوں میں نیلی روشنی کے بہت سے خراب اثرات کو توازن میں لانے کے لئے کروں گا۔ لیکن اگر میں اورکت کا استعمال کرنا چاہتا ہوں تو ، میں صرف یہ وقت کے وقت کے وقت استعمال کروں گا اور شاید اس وقت کی طرف جب یہ سورج کی روشنی میں موجود ہونے کے معاملے میں زیادہ واضح ہوتا ہے ، جو طلوع آفتاب اور غروب آفتاب کے وقت ہوتا ہے۔

اور ، آپ جانتے ہو ، یہی وجہ ہے کہ طلوع آفتاب کے وقت ہمیشہ باہر رہنا بہت ضروری ہوتا ہے ، کیونکہ آپ جانتے ہو ، آپ نے اس کے بعد ہی ذکر کیا تھا ، جب آپ باہر جاتے ہیں اور ، آپ جانتے ہو ، آپ اعلی UV میں باہر رہتے ہیں دن کے کچھ حصے ، جب آپ انفراریڈ ٹریٹمنٹ کرتے ہیں تو آپ جل نہیں سکتے ہیں۔ اور یہ آپ کے ساتھ ، طلوع آفتاب کو دیکھنے کے ساتھ کام کرتا ہے کیونکہ جب سورج طلوع ہوتا ہے تو ، روشنی کی تعدد بہت زیادہ ہوتی ہے ، نارنگی اور سرخ ہوتی ہے ، بلکہ اورکت بھی ہوتی ہے۔ لہذا ، جب آپ صبح کے وقت خود کو روشنی کی ان فریکوئینسیس سے بے نقاب کرتے ہیں تو ، آپ واقعی میں اپنی جلد میں میلانین نامی کوئی چیز تیار کرنا شروع کردیتے ہیں۔ اور میلانن ایک روغن ہے اور یہ الٹرا وایلیٹ لائٹ کے دراندازی رنگ ورن کا ایک مضبوط جاذب ہے۔ لہذا ، جب آپ دیکھتے ہیں ، آپ جانتے ہیں ، پوری دنیا میں اور جہاں وہ رہتے ہیں ، مختلف آبادی رکھتے ہیں ، ان کی جلد میں مختلف رنگ روغن ہوتے ہیں۔ لہذا جو شخص آئس لینڈ میں رہتا ہے اس کی جلد ، بہت ہلکی ہوتی ہے۔ استوائی افریقہ میں رہنے والے کسی کی جلد ، بہت گہری جلد ہوگی اور وہ میلانن کی وجہ سے ہے۔

اور یہ کیا کرتا ہے ، کیونکہ خط استوا پر ہر وقت UV روشنی کی بہت بڑی مقدار موجود رہتی ہے جب سورج ختم ہوجاتا ہے ، وہاں کی آبادی کو اس میلانین کی بہت زیادہ ضرورت ہوتی ہے کیونکہ بصورت دیگر ، وہ UV پر OD کرنے والے ہیں روشنی اور ، آپ جانتے ہو ، جلد کے کینسر کی شرحیں چھت کے راستے سے بالکل ہوں گی کیونکہ وہ آپ کو معلوم ہوگا ، اس UV لائٹ سے بمباری ہوتی ہے۔ لہذا ، آپ جانتے ہیں ، وہ آبادی تیار ہوچکی ہے اور ان کی جلد اس میلانین کو ہاربر بنانے کے لئے تیار ہوگئی ہے ، جو انہیں یووی روشنی سے محفوظ رکھتا ہے۔ اب ، جب آپ آئس لینڈ ، شمالی کینیڈا ، اسکینڈینیویا ، ان قسم کے مقامات پر جاتے ہیں تو ، یہ بہت کم UV لائٹ کی بہت کم مقدار ہے اور یہاں تک کہ سارا سال نہیں۔ لہذا ، انہیں اپنی جلد میں مشکل سے کسی میلانن کی ضرورت نہیں ہے کیونکہ انہیں یووی فلٹر کرنے کی ضرورت نہیں ہے۔ آپ کو معلوم ہے کہ ان کو صحت مند رکھنے کے لئے واقعی میں ایک اچھا وٹامن ڈی حاصل کرنے کے ل They ، ان سب کو حاصل کرنے کے ل They انہیں بہت جلد ان کے جسموں میں بہت کچھ لانے کی ضرورت ہے۔

اور اچھی بات یہ ہے کہ ، آپ جہاں بھی دنیا میں جاتے ہیں ، لہذا میں واضح طور پر انگلینڈ سے ہوں ، لیکن میں مغربی آسٹریلیا میں رہ رہا ہوں۔ اب ، انگلینڈ کو سورج کی روشنی نہیں ملتی ہے ، اور میں وہاں سارا سال بہت پیلا رہتا تھا۔ لیکن جب میں آسٹریلیا آیا ہوں تو ، میں نے جلدی سے اپنایا ، آپ جانتے ہو ، اچھی سرکاڈین پریکٹس ، جو طلوع آفتاب دیکھ رہا ہے۔ میں ہر صبح اچھے آدھے گھنٹے کے لئے باہر تھا۔ اور اب ، میرے پاس واقعی ، طرح کی ، سیاہ جلد کا رنگ ہے۔ اور یہاں تک کہ سردیوں میں بھی ، میں اسے باہر سے رکھنا برقرار رکھتا ہوں۔ اور یہ واقعی ہوچکا ہے ، آپ کو معلوم ہے ، شاید مجھے آٹھ سال ہوئے ہیں جب سے واقعی میں کسی دھوپ میں مبتلا ہوگیا تھا کیونکہ میں نے اس میلانن کو تعمیر کیا ہے۔ یہ خوشخبری ہے آپ جانتے ہو ، آپ دنیا میں جہاں بھی ہوں ، آپ اس میلانین کو استوار کرسکتے ہیں۔ ہمارے ہاں جو اہم مسائل ہیں وہ یہ ہیں کہ آپ جانتے ہیں کہ عام آبادی جاگ اٹھے گی ، طلوع آفتاب کو یاد کرے گی ، ان کا فون دیکھے گی ، جب یووی موجود ہوگی تو باہر چلا جائے گا ، خود کو آئی آر لائٹ کے سامنے نہیں لائے گا ، اور پھر انہیں کوئی تحفظ نہیں ہوگا۔ وہ سنسکرین لگاسکتے ہیں ، جس پر ، آپ جانتے ہو ، نہ ہونے کے برابر ہے ، چاہے وہ سورج کی حفاظت اور اس میں شامل تمام کیمیکلز کے معاملے میں کچھ بھی کرے۔

لیکن اگر ، آپ جانتے ہو ، آبادی نے فیصلہ کیا ، آپ کیا جانتے ہو؟ میں طلوع آفتاب دیکھنے جا رہا ہوں اور ، آپ جانتے ہو ، اپنا میلانن بناؤ گے اور جب یووی لائٹ موجود ہو تو باہر جاسکیں گے ، آپ جانتے ہو ، وہ اتنا سنسنا نہیں کریں گے جس نے ایسا نہیں کیا ہو۔ اور ، آپ جانتے ہو ، ہمیں ابھی بھی سورج محفوظ رہنا ہے۔ آپ جانتے ہیں ، جیسے ، آپ جانتے ہیں ، دوسرے جانوروں کو دیکھو ، آپ جانتے ہیں ، وہ سارا دن دھوپ میں نہیں ٹپکتے ، جب تک کہ وہ چھپکلی نہ ہوں۔ آپ جانتے ہو ، پستان دار سایہ تلاش کریں گے۔ لہذا ، یہ کوئی بات نہیں ہے کہ صبح کے وقت جوف پر آدھا گھنٹہ لگے اور آپ یوٹاہ صحرا کی گرمی کے 105 ڈگری میں 8 گھنٹے باہر جاسکتے ہیں۔ یہ صرف ہونے والا نہیں ہے۔ آپ جل جائیں گے اور یہ ایک مسئلہ ہوگا۔ تم جانتے ہو ، تمہیں سایہ تلاش کرنا پڑے گا۔ اور ، آپ جانتے ہیں ، یہی وجہ ہے کہ جب یووی لائٹ موجود نہیں ہوتی ہے تو باہر سے رہنا ضروری ہے ، جو عام طور پر طلوع آفتاب اور صبح گیارہ بجے کے درمیان ہوتا ہے اور پھر گیارہ بجے سے صبح :00::00 p بجے کے درمیان ہوتا ہے۔ یا صبح 11:00 بجے تا 3:00 بجے تک عام طور پر جب UV اپنی اونچائی پر ہے ، جو ہونا چاہئے ، آپ جانتے ہو ، آپ باہر ہوسکتے ہیں لیکن آپ ابھی بھی اس تحفظ کو فراہم کرنے کے لئے سایہ تلاش کرنا چاہتے ہیں۔

کیٹی: مجھے خوشی ہے کہ آپ نے اس کی تکمیل کی کیونکہ مجھے لگتا ہے کہ روایتی مشوروں کی ایک تحریک ضرور چل رہی ہے ، جس میں کہا گیا تھا کہ ، “پوری طرح سورج سے دور رہنا ، خاص طور پر دوپہر کا سورج۔” اور مجھے لگتا ہے کہ آپ نے ایک عمدہ نکتہ سامنے لایا ہے کہ یہ واقعی توازن اور محتاط ہونے کے بارے میں بہت زیادہ ہے۔ اور جیسا کہ آپ نے کہا ، ہمارا مقصد یہ نہیں ہے کہ ہم اپنا سارا وقت دھوپ میں گزاریں۔ جب ہمیں سورج سے باہر نکلنے کی ضرورت ہوتی ہے تو ہمیں یہ بتانے میں ہمارے جسم کا دراصل بہت اچھا ہوتا ہے۔ اور مجھے وہی تجربہ ہوا ہے جو اب زیادہ دھوپ والی آب و ہوا میں رہ رہا ہے۔ میرا ورثہ بہت آئرش ہے۔ اور میں ، بڑھتا ہوا ، ہر وقت جلتا رہا۔ اور اب میں سوچتا ہوں کہ بہتر غذا ، زیادہ بہتر حفظان صحت ، اور دھوپ میں باقاعدگی سے زیادہ متوازن وقت ، میں کبھی بھی جلتا نہیں اور ختم ہوتا ہوں ، جیسے گرمی کے دوران ان چیزوں سے جن کا آپ نے ذکر کیا ہے۔

یہ ایک اور سوال کھڑا کرتا ہے۔ میں نے صرف یہ قصہ سنا ہے ، اور اسی طرح ، میں امید کر رہا ہوں کہ آپ تصدیق یا تردید کرسکتے ہیں۔ لیکن میں اکثر لوگوں کو دیکھتا ہوں ، بالکل ، یہاں جہاں میں رہتا ہوں ، بہت دھوپ ہے ، دھوپ کے شیشے رکھے ہوئے ہیں۔ اور میں نے کم سے کم لوگوں کو یہ بات سنا ہے کہ دھوپ کے چشمے پہننے سے دھوپ میں پڑنے پر ہونے والے کچھ اہم ہارمونل سگنلنگ میکانزم میں مداخلت ہوسکتی ہے ، اور در حقیقت ، ممکنہ طور پر آپ کو جلانے کا زیادہ امکان بن سکتا ہے۔ کیا آپ جانتے ہیں کہ اگر اس کی کوئی صداقت ہے اور اگر ہے تو ، کیوں؟

اینڈی: ہاں ، بالکل اس پر ایک مطالعہ ہے ، اور میں یہ آپ کو بھیج سکتا ہوں ، جس نے اس طرف دیکھا ہے۔ لیکن ہمیں یہ یاد رکھنا پڑا ، آپ جانتے ہیں ، جب بھی آپ کو یقین ہوجاتا ہے ، ہر چیز کے لئے عموما a ایک مطالعہ ہوتا ہے۔ لہذا ، اس موضوع پر مزید کام کرنے کی ضرورت ہے۔ اور جو پی ایچ ڈی نے یہ کام کیا وہ در حقیقت یہ نتیجہ اخذ کرتے ہیں کہ ان کے پاس بھی کچھ بہت بڑا ثبوت موجود ہے ، لیکن اس پر مزید کام کرنے کی ضرورت ہے۔ اور میں اس بارے میں تھوڑا سا بات کروں گا کہ اس مطالعے نے کیا دیکھا۔ لہذا اس مطالعے کو بنیادی طور پر ، کسی فرد کی حساسیت ، یا اس معاملے میں افراد کے ایک گروپ کی طرف سے ، پولرائزڈ دھوپ پہننے کی دھوپ میں دھوپ نہیں پہننے کی مخالفت کی گئی۔ اور جو کچھ انھوں نے پایا وہ یہ ہے کہ اس گروپ میں لوگوں کی دھوپ کے واقعات کی شرح بہت زیادہ ہے جو دھوپ کا چشمہ پہنے ہوئے گروپ کے مقابلے میں دھوپ نہیں پہنتے تھے۔ اور اس کے پیچھے کچھ میکانزم کی وضاحت کرتے رہے۔

So, I’ll try and explain in layman terms why that happened because there is evidence out there that suggests mechanisms as to why that would happen. And it all comes down to, again, circadian rhythms but why certain frequencies of light signal certain mechanisms within the body to protect against UV light and then potential sunburn. And it all comes down to how the body detects ultraviolet light. So, if you went outside right now, I mean, that’s probably a bad example, it’s evening time here, but it’s morning here in Australia, so if I went outside right now, and looked around me, I could not tell you if UV light was present. And the reason being is we can’t see it. It’s invisible. Now, as we mentioned earlier, UV light is good, but it also causes damage. So, the body needs to be able to figure out a way through evolution to detect when ultraviolet light is present.

And in the scientific communities, it’s been proven that when blue light is present, the body knows that ultraviolet light is present. And the reason being is because ancestrally, our circadian rhythm evolved under the sun. And whenever the sky is blue, typically there’s no clouds, typically the sun is shining, and typically UV light would always be present from that sun source. So when there’s blue light present, that sends a signal to the brain that UV light is also present in its environment. And, you know, you can even go down more rabbit holes by going well, you know, we look at blue light in the evening, so that’s really not good.

Now, the biggest antagonist for ultraviolet light is cortisol. And what blue light signal does when it signals to our circadian rhythm is it elevates our cortisol levels. And it does it for two reasons. According to studies, the first one is to obviously give us that, sort of, jump start in the morning to be able to be active and alert. Without cortisol, we would be very lethargic. But it also is released because it’s that antagonist to UV light because blue light’s present and that signals the brain release cortisol because UV is present and we need an antagonist to stop any excess UV damage that may occur if we’re out all day in that ultraviolet light and environment.

So where I’m going with this is, if you’re wearing polarized sunglasses, you’re filtering a lot of the blue light that’s actually meant to be passing through your eyes and signaling to the brain to pump your cortisol levels up further to be able to then protect against any of the UV light that’s coming in. So, when you’re wearing sunglasses, you’re not getting the true frequencies of light that are coming from the sun to provide the hormonal trigger in cortisol to actually protect yourself against UV light. So when you’re wearing sunglasses, you’re blocking some of those important frequencies, creating your own junk light environment by wearing those glasses, which is sending incorrect or weaker signals to the circadian clock system, which is probably keeping your cortisol levels lower than they should be, which is leaving you more susceptible to UV damage. So I hope that, kind of, explains it in very basic terms.

Katie: Yeah, that was a great explanation. I was taking notes over here. And that is a perfect segue into just how intricately…you’ve already explained it a little bit from the cortisol perspective, but just how intricately light is really tied into our hormones. And I feel like I’m always trying to get this across, especially to women, especially, I hear from so many women who have different types of hormonal issues or thyroid issues. And I get the tendency that we don’t necessarily immediately feel the impact of light on those things. But I’ve seen in my own life so much how using light to your advantage can have such a drastic impact on your hormones. And I’ve even seen this measured in lab results, not just with my cortisol, but also with my thyroid hormones and my sleep metrics. So, walk us through some of the other ways that light really does have that drastic, drastic impact on our hormones, especially maybe thyroid as well.

Andy: Absolutely, yeah, really good question because a lot of people just think blue light, bad sleep, blue light, digital eye strain, depending on the time of day. So, yeah, light regulates our hormonal system. And it regulates pretty much 90%, I would say probably off the cuff, of our hormones. The others are all circadianly linked, but they’re also linked by other, you know, external factors such as cold temperature, exercise, meal timing, things like that. So from a…you know, we can go into hundreds of hormones. We’ll pick the main ones. We’ll start with the thyroid, which is the main, sort of, source of hormone generation. You know, and we’ve seen huge amounts of increase. When we look at, sort of, graphs for the last 20 years, we can see huge increases in hypothyroidism and Hashimoto’s. And scarily enough, mainly in the women population as well, which is interesting.

And, you know, I always hate the, you know, correlation must mean causation. It’s not at all, you know. You have to look at other things. And, you know, 20 years ago when this started to peak was typically when the advent of LEDs and digital backlit devices started to come in. But, you know, there’s obviously other factors at play. And, you know, I’m not one of these, again, people that say that, you know, you sort your light environment out, you are gonna be 100%. It’s one of five pillars of health behind, you know, exercise, nutrition, mental well-being, sort of, wellness, and management of electromagnetic frequencies. So, you know, it’s one pillar to address and, you know, we mentioned earlier, a little bit about cortisol. Cortisol gets a bad rap because so many people have such elevated cortisol levels or a reversed cortisol cycle. But when we have a proper circadian rhythm, cortisol, it plays a very key role in keeping us healthy.

But, you know, blue light does two things to cortisol. Firstly, it elevates it unnaturally. And we need to have blue light elevated, sorry, cortisol elevated free blue light during the day to keep us alert and active and protect us from UV. But when we’re putting on the TV or not wearing blue light blocking glasses after sunset and, you know, potentially exposing ourselves to house lights that are high in blue light, that’s keeping our cortisol levels continually elevated. And something called melatonin can’t be produced optimally when cortisol is present. The cycles have to be the complete opposite to one another to be optimal. Cortisol goes down, melatonin goes up, melatonin helps us sleep and helps us repair. Cortisol goes up, melatonin goes down. And typically that cycle happens, you know, cortisol goes up in the morning and drops all the way down until the evening and melatonin does the opposite.

But what we’ve seen in studies is that people either have chronically elevated cortisol levels, which leads to stress, anxiety, depression, but it can also reverse it as well. So what that means is that you find it hard to get up in the morning, you feel sluggish because your melatonin levels are higher than your cortisol in the morning. And then as the day goes on, you feel more and more alert to the point where, you know, you get home in the evening and it’s 9:00, 10:00 at night and you’re like, you know, lit up like you’ve had 14 coffees during the day when you probably haven’t because your cortisol levels are starting to spike when they should be reducing. You can’t then get to sleep. You get really bad quality sleep. Your insulin hormone then gets completely messed up, which makes you crave sugary, fatty, starchy foods more than normal, which then leads to weight gain and other hormonal imbalances because you’re not sleeping because your cortisol cycles mismatched.

And with the thyroid, the thyroid is so susceptible to blue light. There was a really good study in Japan about eight years ago, which showed this that, you know, they were testing the thyroid and how blue light might impact the production of hormones. And the interesting thing about the thyroid is, yes, it’s a regulator of hormones, but it’s so close to the surface of the skin. It’s, you know, a few millimeters below the surface of the skin, which means that blue light can get there very, very quickly, cause cellular damage, which can actually impact the function of hormones and the production through the thyroid. And its location is both a bit of a double-edged sword. It’s bad because blue light is going to it’s going to interfere with hormone production, but also on the good side because it’s so close to the surface of the skin and red light therapy could actually balance that out.

So, what I typically suggest for people that are concerned about this is when you’re utilizing a computer or using your smartphone, and these are the two biggest predicted causes of issues with blue light and the thyroid because you’re so close to a screen, it’s basically when you’re on your phone, where is it, it’s pointing at your thyroid, is you can basically put apps on your laptop or on your phone to stop the blue light. But you can also wear, like, a silk scarf around the thyroid, and that will help protect against a blue light. But also utilizing red light therapy, again, is a great thing. So, you know, just 10, 20 minutes red light 660 nanometers on your thyroid is gonna really help, sort of, restore the balance any cellular damage that might have been caused by blue light during the day will really help that.

Some other hormones, interestingly enough, actually comes down to, sort of, more than the reproductive health side of things. And a lot of blue light exposure, again, has been shown in a couple of studies. And I know Jack Cruz has talked about it quite a lot, who’s one of that, sort of, leading experts in light, as well as Winch, is that light can actually impact the regulation of the cycles of estrogen and testosterone. And, you know, the exposure of blue light in isolation constantly without allowing, you know, the skin to be able to repair itself can elevate risks of breast cancers and things like that because estrogen levels can get a little bit out of control. And melatonin also plays a huge role in the reproductive systems as well in both men and women but particularly women.

Melatonin is a really interesting hormone that can only be produced in the absence of blue and green lights after sunset. And people think of it as a sleep hormone, but it’s a really, really powerful antioxidant. And it’s unlike any other antioxidant, okay, and it’s very different because every antioxidant…Say you go and have a bowl of blueberries now and, you know, acai berries and those types of things really good and high in antioxidants. Those antioxidants will neutralize a lot of the reactive oxygen species and free radicals that are floating around causing cellular damage. But during that chemical reaction, they release more reactive oxygen species. So yes, you might get rid of two, but you’re gonna produce one in response to it. Melatonin is the only antioxidant that reacts with reactive oxygen species and doesn’t produce byproducts that are reactive oxygen species.

So it’s the most potent antioxidant ever, only produced in the absence of blue and green light. So, after sunset, before you go to bed and whilst you’re sleeping. And it’s found in very, very high regions in the placenta and ovaries of women because there’s a lot of high turnover of cells in those areas. And the melatonin is there to protect against that high turnover rate and stop anything developing that could be nasty from a health perspective later on in life. And when you look at the unfortunateness of polycystic ovary syndrome, for instance, women that typically suffer from that have very low melatonin levels. And, you know, that may coincide with the fact that, well, you need the melatonin there because you need to be neutralizing all the reactive oxygen species that are causing, you know, potential cellular dysfunction in those sites.

So, you know, you can also go further into…Probably I’ll do one more. Insulin is very interesting as well. And the time of day you eat your meal is very much tied to the light that’s present during that day. And when you look at both insulin, leptin, which is a hormone that makes you feel full-up, and ghrelin, which is the hunger hormone, they are all optimal in the morning. And they taper off in their cycle in a correct light cycle by the evening. So, in order to maximize the macronutrient partition of any meal you eat, you should really have the majority of your calories at the beginning of the day and slowly decrease them until sunrise and really not eat much after sunset. But, you know, that’s very difficult given the cultural aspect of sharing a meal after work and school with family. It’s very hard to do.

But what I’m trying to say that that is the type of light you eat your food under will govern how you utilize those macronutrients that are at a micro-level. And then over time, it could lead to things like weight gain. It could be, you know, other health issues. So, for instance, if you had, I don’t know, a bowl of pasta at 8:00 in the evening under artificial blue light, you probably more likely to store those macronutrients as body fat because your body isn’t primed digestively, from a circadian rhythm standpoint, to digest that food correctly because you’re going into a repair mode, as opposed to if you woke up in the morning, sat outside and watched the sunrise eating that same bowl of pasta, you’d probably be more likely to utilize that as energy. So, it really comes down to, you know, so many different factors and so many different hormones, and you can go into them all if there was, you know, sort of, a 25-part series, but I think those are probably the main ones I think that people would be the most interested in that.

Katie: Yeah, I could definitely see 25 more directions easily. In fact, I’ve made notes. I think we’ll have to do a round two to be able to cover some more questions.

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But you touched briefly on a couple of things that also affect hormones. And I’d love to know if there’s an optimal way to maybe stack these things or time them in relation to light to get the biggest advantage. For instance, things like temperature, meal timing, exercise. Are there any good guidelines for how to line those up to our advantage?

Andy: Yeah, absolutely. So it really depends on what your goals are when it comes to exercise. I start with that once that’s easy. We are primed from a circadian standpoint to get the best results from cardiovascular exercise within a couple of hours of waking. So if you wanna go running, walking, jogging, swimming, whatever your cardiovascular exercise may be, the morning is the best time to do that. If you’re looking to add muscle mass, then, from all the studies that we’ve looked at, the average best time to do that, from a hormonal standpoint is between the hours of 2:00 and 6:00 p.m. in the afternoon/evening. And typically, we’ve seen in studies that testosterone is typically highest between those hours and growth hormone. So, typically, if you wanna lift weights, you want to do it between those times. You don’t wanna be lifting weight after sunset in a nasty blue-lit gym, for instance, because you’ll then have a knock-on effect to damage your sleep, which will mess up your hormones further.

In terms of eating, I guess we’ve covered that in so much that, you know, your largest…It’s an old adage. And I’m sure it’s in the U.S. as well and I, sort of, remember it from my childhood in England that, you know, eat breakfast like a king, lunch like a prince, and dinner like a pauper. And that’s an easy one to remember because you know that old wives’ tale and old adage really rings true to optimal circadian rhythms. You know, you probably want to eat higher carbohydrate-rich foods, if you want to do that, everyone has different dietary preferences, as your first meal and taper them off during the day. That’s a huge help.

And in terms of temperature, temperature is an interesting one because it does send cues to various points within the body, but it’s more a measure of, you know, handling inflammation. So, you know, if you’re feeling very inflamed, you’ve had a lot of blue light exposure, sometimes cold therapy is really good, you know, see people getting into ice baths these days to boost immunity and things like that. But, you know, the cold is much, like…you know, the cue from the cold is basically telling our body that, you know, it’s wintertime, there’s not much UV light present. And, you know, when there’s not much UV light present, we have to look at it, again, from an ancestral standpoint because when UV light typically isn’t present at specific latitudes, you know, equitorial is not gonna be an issue but, you know, some of these more northern latitudes in North America, Europe, and, sort of, Northern Asia will have these effects is that you need to replace UV light with a high DHA-rich fuel source in order to provide the same benefits that UV light would have provided you in the summer months, which is the vitamin D production.

And typically you’ll get that from eating more fish. And if you look at Canada, Inuit regions in Alaska, Scandinavia, Japan, Korea, places like that, you know, what are their diets high in abundance of? And it’s seafood. And there’s no excuse or coincidence with that. And that’s in place because during the winter months of cold is signaling that while we’ve got no UV now for the next six months, we need to get our vitamin D elsewhere. And, you know, animals are pretty much hibernating. It’s gonna be tough to find them. Plants are probably gonna be dead because of all the frost. You’ve probably got some grain from a harvest if you’re, sort of, a later, sort of, post-palaeolithic type ancestor, but, you know, what’s readily in abundance, you know, let’s crack a bit of the ice in the lake and go fishing for some seafood. So, that’s typically the role temperature plays.

But in terms, I guess, of setting up your day, again, it really depends what time of the year you’re in. You know, a lot of people misread a lot of what’s in the mainstream media in so much they say you need eight hours sleep. You know, that’s about as useful as saying every female needs 2,000 calories a day and every male needs 2,500. You know, it’s all very individualized. And when it comes to sleep, it’s seasonal. You know, when UV light is very high and in abundance outside in the summer months, you know, that provides a real mix of direct current, DC electric current within our bodies. And it does this by mixing with DHA in the eyes and creating that current. And that current then allows, you know, our mitochondria, which are our cell batteries, to be really fully powered.

So we don’t need as much sleep in those months because we’re getting a lot of the ATP from more ultraviolet light production. Food is in abundance so, you know, more energy can be produced more readily. But, you know, you might get by with six hours sleep. But in the winter, when UV light is a lot lower, we’re actually gonna need more sleep. It’s darker for a reason. Our bodies need to be able to recover from all that abundance in the summer. There’s not as much UV presence, so we need more time to go into apoptosis and autophagy, which is to repair the cells in our body. And we do that by getting more sleep. So we might work better with 10 hours asleep in the winter months. So it’s all very…sleep is very different.

But in terms of a general day setup, as well, Katie, I think the biggest thing people can do really is watching that sunrise. It doesn’t matter if it’s cloudy, it doesn’t matter if it’s raining, just being outside for a few minutes to, you know, an hour in the morning whenever you can do with your schedule is really gonna set that circadian clock ticking correctly. It’s gonna allow you to build some melanin for the UV times in the day if it’s summer, or help you build it up ready for the summer months because I know you guys are getting into, sort of, late winter now and early spring. So, you know, regular sun breaks. If you’re working indoors all day, you gotta be outside as much as you can. You know, people go out for cigarette breaks in the office so why can’t you have a 5-minute sun break at 10:00 a.m. and 3:00 p.m. and eat your lunch outside when you can? Getting light through windows isn’t gonna be enough because it’s filtering some of those frequencies. You need to be fully out in that natural light where you can, rain or shine.

And, you know, some sunsets are also very important. I think people should really watch those as well. And there’s a really interesting phenomena that I’ve tested on my spectrometer that shows that blue light is highest 20 minutes before the sun sets, which is very interesting. And it’s that spike in blue light and then subsequent rapid falling to nothing in the next, sort of, 20, 30 minutes that really signals to the brain that, wow, I can drop cortisol levels now. Blue light’s going, the UV light’s all gonna be disappeared soon. I don’t need cortisol to protect against that. And then melatonin can start being produced. So, you know, these are all amazing free things people can do to really help their circadian rhythms. And it really doesn’t take much time. I mean, you add all those up together, you’ve got a lunch hour, two sun breaks, sunrise and sunset. You’re probably looking at, you know, an hour-and-a-half of your day, an hour of which is you’re entitled lunchtime anyway. So, I think those are really a good starting point for setting yourself up for a win when it comes to circadian health.

Katie: I love it. And you answered one of my next questions, which was, kind of, the idea of an 80/20 of the best things we can do for light hygiene and for implementing these strategies. I feel like you’ve already touched on pretty much all of them. And I’ve been making notes for the show notes, which will be at But anything else that people can implement? I love that so many of these are free and they involve getting outside, which is the thing people are probably tired of hearing me say on here because I say it so often, but it really is that profound and important. Anything else you’d add on the 80/20 of how to manage light?

Andy: Yeah, absolutely. I think that’s one of the things I mentioned earlier about balancing the blue light. So get some salt lamps into your office environment is always really good. You probably wanna be trying to sit somewhere where there’s a lot more natural light rather than artificial light. So if you can get a seat that’s relatively close to a window, not too close, but relatively close, that’s also really helpful. There’s also some other hacks to do as well. Like, when you’re sleeping, blue light that maybe is creeping in from the neighbor’s house or street lights or car headlights or, you know, your partner getting up to use the bathroom in the night, even if you’ve got your eyes closed, it’s gonna turn down your melatonin production. So a good sleep mask is always worth looking at, 100% blackout as well if you can do that. Yeah, I guess circadian-friendly light bulbs are always great as well. You know, as I mentioned earlier, I think those are always worth having in because blue light does impact the skin as well. It’s been shown in a very important study, late 2017, that it can have an issue with circadian health.

And, you know, I think that other people that are looking to optimize their fitness regime as well should look at circadian rhythms. And, you know, maybe if you’re doing your cardio after work, try and get up earlier in the morning and do it when the sunrise rises, you’re killing two birds with one stone then. You know, you’re outside with the sunrise, you’re doing your cardio exercise, maybe a jog down the street or cycle or something, or swim. And I think then that’s opening you up for a huge win as well. So, I’d probably say, yeah, those things as well would be really beneficial to helping people really align their circadian clocks.

Katie: I love it. And I still have so many questions for you related to kids and pregnancy and light, so I think we’re just gonna have to do a round two since it’s actually nighttime here and I’m gonna be going to bed and following all of this advice pretty soon. A question I’d love to ask somewhat unrelated at the end is if there’s a book or a number of books that have had a profound impact on your life, and if so, what they are and why?

Andy: Yeah, I’ve been asked this question a few times, actually. And I’m typically not a huge reader of books. And the reason being is I find that when the books are published, you know, 80% of the time, typically, that the information is a little bit outdated in them. So I’m typically a reader of studies. So, I have a free subscription, and anyone can do this with PubMed. And you can set alerts to keywords that are in studies. So, if you’re interested in circadian rhythms and exercise, you can sign up and get all the studies just straight to your inbox to have a read of them. And I typically like the app Medium as well because I can sign up to all the latest, sort of, science articles and blogs on there, which gives me real-time information to be able to then form, you know, pretty educated conclusions on specific subjects that I’m interested in.

And to be fair, a lot of books that I do read are more related to, sort of, self-development and, you know, really, sort of, more business-related, which is, sort of, a little bit of a tangent from what we’ve spoken about today. But I think, you know, one of the books that really resonated with me was Tim Ferriss’s “4-Hour Workweek.” I just found that I could really, you know, change my mindset in terms of how I absorbed a lot of information, and I didn’t need to be, you know, reading for, you know, 15 hours a day. There was hacks to be able to find this information quicker. And the book led me to really increase my productivity, which increased my knowledge and, you know, enjoyment in actually learning more about this specific subject of, you know, photobiology.

Katie: I love it. Well, Andy, you’ve been a joy to talk to. This was such an informative interview. I have taken probably more show notes from this than I have for any other episode. And like I’ve said, we’re gonna have to do a round two if you’re willing. But I’m so grateful for your time. Thank you for being here and for sharing.

Andy: Thank you so much. And yeah, always up for a round two. And yeah, thank you so much for your time, and thank you every everyone that’s managed to listen to me waffle on until the end. I really appreciate your time as well.

Katie: As Andy said, thanks to all of you guys for listening, for sharing your most valuable resources, your time and energy, with us today. We’re so grateful that you did, and I hope that you will join me again on the next episode of the “Wellness Mama” podcast.

If you’re enjoying these interviews, would you please take two minutes to leave a rating or review on iTunes for me? Doing this helps more people to find the podcast, which means even more moms and families could benefit from the information. I really appreciate your time, and thanks as always for listening.

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