'Light Hygiene Science: Tools + Tactics for Better Sleep, Fat Loss & Memory'

'Light Hygiene Science: Tools + Tactics for Better Sleep, Fat Loss & Memory'
17:39 Apr 11, 2023
'Science suggests it’s not just blue light that’s problematic for circadian rhythms and metabolic health; insufficient daylight and most artificial light in the evening time are driving chronic disease in developed countries.   Support your Circadian Rhythm with MYOXCIENCE\'s targeted adrenal support nutrients in the morning and evening: https://bit.ly/circadian-support Use code podcast at checkout to save  The Light Meter I suggest:  https://amzn.to/3PJmT94  Link to study: https://bit.ly/3wRRKcf  Eat like your life depends it Tee Shirt!: https://bit.ly/3dEHM3e  -------------Sleep & Camera Tools You NEED!-----------------------   Eat like your life depends it Tee Shirt!: https://bit.ly/3dEHM3e   Best Sleep Mask: http://bit.ly/2AIVbDV   Blue Blocking Glasses: http://bit.ly/blueblox   Best Mouth Tape (Nexcare): https://amzn.to/31qJayh   NeilMed Nasal Wash Kit https://amzn.to/3EUQaYE   Breath Right Strips: https://amzn.to/31t5VSl   A Metabolism Book Should Have:https://amzn.to/2jUiAh5     -----------------------------------------Show Notes--------------------------------------   0:00 Intro 0:03 Specialized cells within your retina sense light and influence your body’s circadian clock system, neuro-endocrine functions, mood, affect, memory, focus, sleep, attention, and hormone regulation. 0:35 Sleep is as important as a nutrient. 1:30 Artificial light at night can impair your attention the next day and impact melatonin and growth hormone release.  2:08 A Lux is a measurement of the intensity of light. 7:00 Mental health disorders should prompt an examination of light hygiene. 7:30 Light influences circadian rhythm, sleep, alertness, mood, and neuro, endocrine and cognitive function. 7:40 Retinal responses to light are important determiners of health, wellbeing and performance. 9:20 Receiving 100 lux or more light exposure in the evening, melatonin is significantly suppressed. 10:30 In intense light, retinal cells seem to transmit messages that it is daytime, relaying chemical cues to the main circadian clock hub suprachiasmatic nucleus (SCN) in your hypothalamus, which is part of your hormonal regulatory system. 11:50 Daylight recommendation is 250 lux at the level of the eye. Being in the car or wearing sunglasses does not count. 13:15 Minimize exposure in the 3 hours prior to your sleep time to just 10 lux measured at the eye. A candle releases about 1 lux. Your phone is about 50 lux. 14:25 Sleep environment maximum ambient light exposure is 1 lux. 15:40 Just 5 lux during sleep has been shown to have significant increases in a myriad of cardiovascular biomarkers. 16:10 Light affects the rate at which you age at a cellular level.' 

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