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Just fifteen to thirty minutes of midday sun allows your body to produce adequate vitamin d levels. This is gonna boost your immunity, strengthen your bones, and even reduce inflammation. Getting early morning sunlight in your eyes without sunglasses is one of the best ways to reset your internal clock. It tells your body it's daylight, boosts cortisol levels in a healthy way, and allows for improved melatonin production later on. Sunlight also triggers serotonin production. This is gonna help you feel calm, focused, and happy. And for your heart, sunlight helps your skin to produce nitric oxide, and this is gonna lower blood pressure.

Speaker 0 asks: Should we stop wearing sunglasses? Speaker 1 responds: Yes. Except we should be wearing them indoors and at night, not outdoors during the day. When you wear sunglasses outdoors, they block the UV, and that's kind of what most people wear them for. Things are bright. Well, reason things are too bright for most people is because they don't get out at dawn to see the sunrise. And if they did, their eyes would adjust to the sun and they wouldn't need sunglasses. We've been told forever from optometrists and doctors that UV is bad for the eyes. And in fact, our eyes have receptors to read the ultraviolet light. And when we cover them with sunglasses, we cannot read how much UV is in the sun, and so we get sunburned. Speaker 0 asks: So you are an expert in all things circadian rhythm and light diet. So what time are you waking up, and what time are you going to bed? Speaker 1 answers: So this eight hours of sleep a night, I think is bull. I wake up with the sun. I actually need to sleep less in the summer and more in the winter, and that's how we're biologically designed. We are a light poisoned population. The light that we're exposed to is highly intense in the blue color of light. There's no infrared, almost zero red light, very little yellow, and a ton of blue light. Blue light in itself is not bad, but blue light becomes toxic when we're exposed to too much of it. It messes with our circadian rhythm. It is actually associated with cancer, heart disease, diabetes, and obesity if we see it after sunset, and macular degeneration during the day because we have so much of it hitting our eyes causing free radicals.

- "Bodies make about one thousand IU of vitamin d every six to ten minutes in direct sunlight." - "That means if you can get outside for fifteen to thirty minutes every day, you have no need for a vitamin d supplement because your body will use the fat within your body to create more of the hormone vitamin d." - "One of the reasons I recommend people stay away from vitamin d supplements is because a lot of supplements use vitamin d two. And our bodies really would prefer to use vitamin d three." - "Another hormone that the sun will benefit is melatonin." - "When you give your body sunlight during the day, it helps teach your circadian rhythm when daytime is and when nighttime is and more importantly, when to produce melatonin for bed." - "If not, get outside and follow me for more."

Dr. Alexis Cohen (Jasmine Cohen) and the host discuss a wide-ranging view of health, science, and society, centered on mitochondria, light biology, and decentralized approaches to knowledge and healing. - On science, health, and authority: - Cohen argues that “we really haven’t been doing science for about seventy years now” and that modern science has become scientism, with people looking to scientists and doctors as authority figures over personal health, even though no one can fully know another’s lived body experience. - She emphasizes that aging is a reflection of mitochondrial heteroplasmy and that there are ways to slow or speed that burden, but contemporary living habits harm mitochondrial health. She asserts there are incentives to promote lifestyle advice that is not monetizable (outdoor activity, barefoot grounding, seasonal eating, movement), which she says slows research and access to information. - The conversation asserts a need to reclaim personal authority over health and to recognize life as magical and miraculous. - Personal entry into Bitcoin and crypto curiosity: - Cohen notes she and her partner became interested in Bitcoin in 2018, with a continued engagement including taking a cryptography course to understand the underlying proofs rather than accepting information at face value. - Background and work: - The host introduces Cohen as a Princeton-trained molecular biologist, a PhD focusing on metabolism, gut health, and circadian biology, who shifted from academic research to helping people rebuild health through nutrition, movement, mitochondrial function, and light exposure. Cohen shares that her own childhood illnesses, weight issues, and colitis prompted a pivot from academia to health coaching, emphasizing ownership of wellbeing through science and practical lifestyle strategies. - Cohen highlights that she values rigorous science but seeks practical lifestyle strategies to empower clients to understand their biology and take ownership of their health. - Dance, embodiment, and biology: - Cohen describes taking up social dancing (salsa, bachata, merengue, fox trot, hustle) and training intensely. She explains dancing challenges the brain in novel ways, requires being guided by a partner, and expands neural connections. - The host shares similar experiences with dance, noting body memory across decades and the importance of movement, rhythm, and social connection for health. - Mitochondria, heteroplasmy, and light: - Cohen explains mitochondria as the battery of the cell, with their own circular DNA and multiple roles in ATP production, biosynthesis, and epigenetic regulation. Heteroplasmy, the mutation burden in mitochondrial DNA, reflects dysfunction that can lead to energy production deficits across tissues. - She notes three key mitochondrial outputs: - ATP production powers cellular processes and metabolism. - Metabolic water production (including deuterium-depleted metabolic water). - Biophotons, photons largely in the UV range, emitted by mitochondria and nucleus during electron transport; older, sicker individuals emit more light due to increased permeability of the system. - Cohen argues aging mirrors mitochondrial heteroplasmy and mutation accumulation, with higher mutation burdens in tissues like immune cells, gut, liver, and brain associated with disease. She also discusses that mitochondria contribute to energy, water, and biophotons, and that modern life elevates heteroplasmy by lifestyle choices. - She argues heteroplasmy can be slowed or sped, and that there are actionable interventions—though the exact list is not exhaustively enumerated in this segment. - Why mitochondrial health isn’t the central target: - Cohen says mitochondrial health research is less profitable because it emphasizes lifestyle and environmental changes rather than drugs, which affects funding and research direction. She describes a system where focusing on broad environmental and lifestyle changes could be financially less lucrative than drug-centered approaches. - She expands on historical dynamics in science, including siloing of scientists and the development of a paywalled academic publishing model, suggesting that the system discourages holistic, integrative approaches that would unify mitochondrial biology with systems biology. - Light, circadian biology, and UVA/UVB: - The discussion shifts to light as a regulator of mitochondria. Cohen divides the sun’s spectrum into ultraviolet (UVB and UVA), visible light, blue light, and near infrared (NIR). She emphasizes that near-infrared light penetrates deeply and stimulates mitochondria, while UVB promotes melanin production via POMC and MSH peptides, affecting energy balance, mood, and metabolism. - UVB light triggers alpha-MSH and beta-endorphin production, the latter contributing to mood and dopamine support, and helps regulate energy expenditure and appetite via POMC-derived pathways; UVB exposure supports melanin synthesis, redox balance, and photoreception across tissues. - UVA light activates Neuropsin receptors on eyes and skin, aiding circadian entrainment and nitric oxide production, which improves vasodilation and nutrient delivery. Neuropsin is present in skin and testes; its stimulation is linked to testosterone and fertility enhancements. UVA also helps anchor local circadian rhythms in tissues. - Cohen discusses the misperception that UV light is universally harmful and argues that melanin is not only protective but can facilitate energy capture from high-energy photons to support energy metabolism in humans. Melanin’s roles extend beyond protection to potential energy transduction, with POMC, MSH, and alpha-MSH linking light exposure to metabolic regulation. - The My Circadian app is recommended as a tool to track sunrise, UVA/UVB rise, and lux (brightness) to optimize exposure. Cohen notes indoor environments rarely exceed 1000 lux, while outdoor brightness can reach 60,000–60,200 lux, significantly impacting serotonin production, mood, and cognition. She emphasizes the importance of bright daytime light for circadian alignment and melatonin suppression at night. - Infrared, LEDs, and indoor lighting: - The conversation covers lighting technologies, noting fluorescent tubes and LEDs minimize near-infrared and maximize blue light, which disrupts circadian rhythms and flicker, stressing the eyes and sympathetic nervous system. Cohen argues that modern lighting deprives people of infrared and UV radiation, both critical for mitochondrial function and circadian health. - She criticizes the push for energy efficiency that reduces thermal and infrared energy, arguing it contributes to systemic health issues. She emphasizes the importance of incandescent and near-infrared-rich lighting for indoor environments and sun exposure to sustain metabolic health. - Grounding, EMF, and environmental exposure: - Grounding (direct contact with the earth) is presented as a way to discharge excess positive charge in tissues, reducing inflammatory burden and supporting mitochondrial function. Cohen shares practical grounding instructions—grounding directly to the earth when possible, wearing natural fibers, and using grounding footwear. - Non-native electromagnetic fields (EMFs) from Wi-Fi, Bluetooth, 5G, and other sources are discussed as contributors to mitochondrial dysfunction and inflammation. Cohen cites Robert Becker’s historical work on non-thermal EMF effects and Havana syndrome as context for potential biological risks. She suggests practical mitigation, including reducing EMF exposure, using Ethernet where possible, and using tinfoil to shield exposure in certain situations. Plant life can absorb EMF, and grounding, sunlight, and strategic use of red and infrared light are recommended to compensate where exposure is high. - The discussion includes practical home strategies, EMF-blocking window panels, EMF-blocking paint, and even temporary shielding (e.g., tinfoil) as a do-it-yourself mitigation approach. - Travel, circadian disruption, and protocols: - Cohen outlines travel challenges: high altitude cosmic radiation exposure (non-AVMF exposure), cabin EMFs, circadian misalignment, and sedentary behavior. She suggests pre- and post-travel strategies such as grounding, sun exposure, hydration, lymphatic support, and blue-light management to ease time-zone transitions. - She promotes an ebook protocol focused on lymphatic support and circadian realignment, available for purchase, with a holiday discount code holydays. Blue-light blocking strategies and red-light strategies are included to facilitate adaptation to new time zones. - Health, mental health, and pediatric considerations: - The hosts discuss mental health concerns, including PTSD, anxiety, and depression, emphasizing circadian regulation, light exposure, sleep hygiene, and reducing screen exposure. Cohen notes the importance of bright daytime light and a dark, cool sleeping environment for sleep quality and mood. She mentions a study showing even small nighttime light exposure can influence daytime metabolic markers, emphasizing the importance of darkness at night. - Birth, medications, and vaccines: - They touch on birth experiences, epidurals, and how early life interventions can influence long-term health and microbiome development. Cohen discusses pain as a portal to healing and critiques reliance on certain pharmaceutical approaches. - On vaccines, Cohen describes observed adverse effects post COVID-19 vaccination, including histamine issues, barrier permeability, and rapid cancer reports linked to vaccine exposure, while underscoring the lack of widespread funding to investigate these relationships. She mentions turbo cancers and batch variation as topics already discussed by researchers like Kevin McKernan and a need for independent inquiry. - Decentralization, science, and Bitcoin again: - Cohen envisions a decentralized health system in which multiple modalities (acupuncture, Chinese medicine, Ayurveda, allopathic medicine) can be tested for proof of work, with outcomes guiding what works best for individuals. She believes decentralization is necessary for genuine innovation, with a future vision of a decentralized, funded light research lab and a retreat model to study circadian biology, mitochondrial function, and nature-based health in diverse environments (North America and equatorial regions). - She sees Bitcoin as a tool that enables financial sovereignty and autonomy, providing an opportunity to fund decentralized science and publish findings on blockchain to protect against censorship. She highlights the potential for Bitcoin to support a lab through deflationary funding and to empower researchers and patients alike. - Closing: - The conversation closes with practical resources: Thinkific-hosted classes, an online book club, and a QuantumU course that reframes science education around decentralized, nature-based principles. Cohen emphasizes accessible contact options (Instagram and email) and a holiday discount for courses and ebooks. The participants express enthusiasm for ongoing collaboration, travel and events, and continued education in Bitcoin, science, and holistic health. Overall, the episode centers on mitochondria as a foundational health driver, the essential role of light and circadian biology in energy, mood, metabolism, and aging, and a call for decentralized, nature-aligned science, with Bitcoin framed as a funding and governance tool to empower individuals and researchers to pursue health innovation beyond centralized institutions.

The speaker explains that you can reset your sleep pattern in just two days by controlling your circadian rhythm with light. The key factor in sleep quality is the circadian rhythm, and light is the best controller of that clock. The recommended practice is thirty minutes of natural daylight exposure first thing in the morning. This exposure should be through unfiltered daylight (not through filtered windows or sunglasses) and is best done outside. Do not look directly at the sun; the morning light needs to hit your eyes indirectly for twenty to thirty minutes. When this light reaches the cells at the back of the eyes, it signals the brain that it is daytime, triggering a wake-up response with a surge of cortisol and insulin, and you’re off and running. About fourteen to sixteen hours later, the body naturally releases melatonin, the sleep hormone. Without adequate morning light, the brain doesn’t receive the signal, and the sleep cycle can drift, leading to difficulty falling asleep on time or waking up groggy. The guidance also suggests getting a small amount of evening light as dusk approaches, which helps reinforce the sense that the day is ending. For practical implementation, tomorrow you should step outside for a stroll or simply sit near a clear window and sip your coffee, with no gadgets, no supplements, and no cost involved. This routine aligns with what humanity has done since the dawn of time to sleep deeper, longer, and better. Additionally, if you wear a smartwatch or activity tracker that monitors sleep, you may see positive changes as you manage light. The speaker emphasizes that using and managing light is very good for hormones and is one of the most critical parts of sleep hygiene.

Wake up before sunrise and, if it's dark, turn on as many bright artificial lights as you can or need, then go outside once the sun is up. On cloudy days, you especially need to get outside. How much sunlight exposure do you need? In general, on a clear day, meaning no cloud cover or minimal cloud cover, you should expose your eyes to sunlight for about five minutes (It could be three minutes one day, it could be seven minutes the next day, about five minutes). On days with cloud cover, aim for about ten minutes early in the day. On densely overcast or rainy days, aim for twenty to thirty minutes of sunlight exposure.

Just fifteen to thirty minutes of midday sun allows your body to produce adequate vitamin d levels. This is gonna boost your immunity, strengthen your bones, and even reduce inflammation. Getting early morning sunlight in your eyes without sunglasses is one of the best ways to reset your internal clock. It tells your body it's daylight, boosts cortisol levels in a healthy way, and allows for improved melatonin production later on. Sunlight also triggers serotonin production. And for your heart, sunlight helps your skin to produce nitric oxide, and this is gonna lower blood pressure. Sunlight, especially in the morning, has been shown to help reduce cravings and control your overall appetite. Light exposure activates your t cells, and this can be a powerful support to help your body fight off illness and infection. The right light at the right time of day can fuel your health, especially morning and evening sun.

Number one, early morning sunlight contains a very specific wavelength that stimulates a specific area in your brain that basically reboots your circadian rhythm and resets your day night cycle. Number two, morning sunlight stimulates cortisol release and it stimulates it at the right time. Cortisol is the wake up hormone. Number three, when you get low angle sunlight into your eyes, the retina stimulates your brain to release serotonin and dopamine, which are the feel good neurotransmitters. This improves your overall mood, your level of alertness, as well as your overall cognitive function. So by simply getting up early and watching the sunrise, you can support your body's natural rhythms, improve your mood, and enhance your overall cognitive function.

Getting early morning, low-angle sunlight in your eyes is important for three reasons. First, specific wavelengths reboot your circadian rhythm, improving sleep, alertness, and mood. Second, morning sunlight stimulates cortisol release at the right time, improving metabolism, immune function, and alertness. Third, sunlight stimulates the release of serotonin and dopamine, improving mood, alertness, and cognitive function. Getting up early to watch the sunrise supports natural rhythms, improves mood, and enhances cognitive function.

Getting sunlight in your eyes first thing in the morning is vital to mental and physical health. It is perhaps the most important thing to promote metabolic well-being, hormone system functioning, and positive mental health. The protocol is to get outdoors, ideally without sunglasses if safe, even with cloud cover. More light information comes through cloud cover than from a bright indoor bulb, making getting outdoors absolutely key.

Exposing yourself to natural sunlight in the morning, specifically the first 45 minutes, can have a positive impact on your health. This "first light" contains no damaging UVA or UVB rays, but still provides vitamin D3 and helps regulate cortisol levels. It is the best way to reset your circadian rhythm. By combining this with grounding and breath work, you can achieve similar benefits to expensive equipment like Dana White did.

Early morning sunlight is important because the natural blue light is received by the suprachiasmatic nucleus in the brain. The suprachiasmatic nucleus is the primary circadian pacemaker, signaling to the body that it's daytime and time to be awake. To receive the benefits, get at least fifteen to thirty minutes of sunlight exposure in the morning, such as during a walk or commute, without staring directly at the sun. This morning exposure can improve sleep at night.

Light Me Away presents an office-focused health recipe based on simple, low-cost adjustments and gadgets. - Standing or alternative seating: If possible, stand at work using an inexpensive standing setup. If you must sit, use a movable leg-circulation aid (he mentions a device bought for about $75 on discount). - Blue-blocking and screen management: Use blue blockers glasses and minimize screen light to amber as much as possible. He uses an iPad with amber-filtered display to reduce blue light exposure. - Infrared and light-therapy aid: When working on the computer, wear a cable-free infrared blue-red light device. He notes it should be turned on and off multiple times during the day, not at night. - Typing comfort and EMF protection: Wear a glove designed as an EMF blue blocker while typing. Also wear a beanie for EMF protection; he suggests a beanie with EMF-blocking properties. - Neck and body protection: Use an EMF-protective scarf to shield the neck. He emphasizes that the neck has superficial lymphatic nodes and hair follicles that can be affected by light. - Windows and light exposure: If a window is nearby, crack it or keep doors cracked so infrared light can pass through. For those blue-light-heavy environments, protect the whole body with natural fabrics (wool, linen, cotton) that allow breathability and light passage; avoid synthetic fabrics which can accumulate static. - Color and fabric guidance: Wear dark colors and natural fabrics to avoid static buildup and to improve comfort in a lit office. - Smoking policy workaround: If you don’t smoke, he suggests “faking” a cigarette break to meet workplaces’ smoke-break policies. Step outside, pretend you’re smoking, but don’t actually smoke; when outside, look at the sky as much as possible. - Circadian and environmental awareness: Continuously update yourself about the time and outdoor temperature. He notes indoor blue light disrupts circadian rhythms and mitochondrial signaling. He references a “hack” to keep informed about the time and temperature to stay aligned with natural cues. - Morning wake-up and sun exposure: If you start work before sunrise, use a tool to wake up your body when you take a shower. If you start after sunrise but need to be outside, go outside to wake up, regardless of weather, to experience the sun. - Final reminder: Your health is more important than anything else. He ends by returning to his work routine. Overall, the video shares a collection of inexpensive, EMF- and light-management mindfulness practices, ergonomic and clothing choices, environmental adjustments, and a workaround for workplace policies, all aimed at protecting circadian health and encouraging outside time and light exposure.

Imagine going into a clock store with every clock is an alarm clock and they're on different schedules. It boosts a number of chemicals that need to be released early in the day. That morning sunlight coordinates all the cellular and organ systems of your body. And it sets a timer on some other clocks in the body, including the one that releases melatonin about sixteen hours later to make you sleepy and fall asleep easily. If you don't do it for two days or three days in a row, what happens is that morning increase in cortisol still happens, but it starts getting pushed out towards the afternoon. And that is strongly associated with depressive symptoms, anxiety, and sleeplessness at night, which then just makes it harder to function during the next day.

The Amish have discovered 30 simple daily practices that help their seniors live to 100. Amish seniors rise naturally between 4:30 and 5 AM without alarm clocks and open their curtains to morning sunlight. When natural morning light hits your eyes, it resets your body's internal clock. Scientists have discovered that morning sunlight exposure boosts nighttime melatonin production by 37%. Melatonin helps you fall asleep at night. Studies comparing alarm-based waking to sunrise awakening found that people who wake with the sun experience 42% better sleep quality and stay more alert throughout the day.

When I wake up, I make a beeline for sunlight. The single best thing you can do for your sleep, your energy, your mood, your wakefulness, your metabolism is to get natural light in your eyes early in the day. Don't wear sunglasses to do it, takes about ten minutes or so. As much as one can get bright, natural, and if not natural, artificial light in your eyes early in the day. This sets in motion a huge number of different neurobiological and hormonal cascades that are good for you, reduces stress late at nights, offsets cortisol, a million different things really.

"Think sleep is the most important thing in the world." "to sleep, just simple kind of things, blue blocking glasses, shutting out all the signals and everything." "the bedroom and everything, I think, really important." "What time you put those glasses on? Normally three hours before bed." "Oh my god. See, this is what I'm talking about." "So these kind of things, I think, like, to do a lot of things is not good, but to do small things every single day for a longer period, I think, really pays off." "Yeah. Damn it. Yeah. It's it's always I knew that."