In this episode 35 protocols
▶ 1:11 Daytime Bright Light Exposure Behaviors “However, the data presented in the paper today really expands on that by identifying the key importance of not just morning sunlight, but getting bright light in one's eyes as much as is safely possible throughout the entire day,” ▷ 1:39 Nighttime Darkness Exposure Behaviors “If you can't get enough light in your eyes during the daytime, you would be well advised to get as much darkness exposure at night. In other words, light and dark have independent and additive effects on mental health.” ▷ 9:06 SAD Lamp Tools “The way that that's normally accomplished is with these SAD lamps, seasonal affective disorder lamps and those lamps are basically bright meaning more than 10 10 lux lights that they place on their kitchen counter or at their table in the morning or in their office.” ▷ 14:04 Morning Sunlight Exposure Behaviors “That's why I suggest on non cloudy days, we'll call them, that people get 10 minutes or so of sunlight in their eyes in the early part of the day. Better to get the morning light because if you have to pick between low solar angle light early or later in the day.” ▷ 14:31 Blink as Needed During Sun Viewing Behaviors “When the sun is low in the sky, you run very, very little risk of inducing cataract by looking in the general direction of the sun. You should still blink as needed to protect the eyes.” ▷ 14:39 Use Sunglasses at Midday if Needed Behaviors “It's when the sun is overhead, and there's all those photons coming in quickly in a short period of time, that you do have to be concerned about cataract and macular degeneration if you're getting too much daytime sunlight. So the idea is sunglasses in the middle of the day are fine.” ▷ 14:53 Avoid Sunglasses During Low Solar Angle Light Exposure Behaviors “So the idea is sunglasses in the middle of the day are fine, but you really should avoid using them in the early and later part of the day, unless you're driving into the sun and you need, you know, for safety reasons.” ▷ 15:37 Use Skylights for Better Indoor Light Exposure Tools “However, if you have windows on your roof, which some people do, skylights, that makes the situation much, much better.” ▷ 17:06 Prioritize Low Solar Angle Sunlight Behaviors “There are two times of day when the sky is enriched with blues oranges pinks and reds and that's low solar angle sunlight at sunrise and in the evening. This is why I say look at low solar angle sunlight early in the day.” ▷ 19:11 Evening Sunlight Exposure Behaviors “This is why it's important to view low-angle sunlight in the morning and again in the evening as often as possible” ▷ 22:24 Sunrise Simulator Tools “If you can't do that perhaps invest in one of these... there are a couple companies that are starting to design sunrise simulators and evening simulators that are actually good that actually work.” ▷ 22:29 Evening Simulator Tools “There are a couple companies that are starting to design sunrise simulators and evening simulators that are actually good that actually work.” ▷ 22:41 2O Light Tools “Aside from one company out there which by the way, I have no relationship to. It's called the 2O light, T-U-O. And that light bulb was developed by the biologists at the University of Washington... Those lights are not particularly expensive, but they do seem to work.” ▷ 28:33 Turn On Bright Indoor Lights Before Sunrise Behaviors “I think the best thing to do is simply to turn on as many bright lights as you can indoors to trigger that melanopsin mechanism. If you want to be awake.” ▷ 28:39 Keep Indoor Lights Dim Before Sunrise if You Want to Stay Sleepy Behaviors “If you want to stay asleep or sleepy, then keep them dim, and then get outside once the sun is starting to come out.” ▷ 30:04 Avoid Blue-Blocking Glasses During the Day Behaviors “Some people are putting blue blockers on in the middle of the day, which is the worst thing you could possibly do.” ▷ 30:10 Blue-Light Blocking Glasses Tools “If you're going to wear blue blockers, and I don't think they're necessary, but if you're going to wear them, you'd want to wear them at night.” ▷ 30:15 Dim Lights at Night Behaviors “In the evening, you don't need to wear blue blockers. You just simply should dim the lights.” ▷ 33:28 Resistance Training Behaviors “That this needs to be a practice, much like zone two cardio or resistance training.” ▷ 33:28 Zone 2 Cardio Behaviors “That this needs to be a practice, much like zone two cardio or resistance training.” ▷ 35:04 Avoid Screens in the Middle of the Night Behaviors “Greater light exposure at night is associated with higher risk for psychiatric disorders and poorer mood. This is oh so relevant for the way we live now, people on screens and tablets in the middle of the night.” ▷ 50:20 Get Near a Window in the Hospital Behaviors “What should I do for my kid, my parent, I always say, get them near a window and start to the best of your abilities, controlling their sleep-wake cycle.” ▷ 1:03:21 Light Meter App Tools “I encourage people to download this free app. I have no relationship to it called Light Meter. And it gives you a pretty good read of what the lux are in that environment.” ▷ 1:07:42 Red Light Bulb Tools “People hear red lights and they think they have to buy these expensive red light units. That's not what we're talking about. You can literally buy red party lights or just a red bulb.” ▷ 1:08:02 Bring a Red Light When Traveling Behaviors “I'll be honest I dim the lights in my home at night when I travel sometimes I will bring one of the the stolen from Rick Rubin red lights the red the Rick Rubin stash here's something where I've” ▷ 1:08:20 Flux Tools “Everything was red light at night as far as my phone using Flux on the computer, you know, whatever it was.” ▷ 1:10:37 Avoid Looking at the Time During Night Wakings Behaviors “We know based on studies from the Stanford sleep lab that if you wake up in the middle of the night looking at what time it is can be very disruptive to your ability to fall back asleep and to your sense the next day it's a placebo effect but it's a powerful one of how tired you are the next day.” ▷ 1:11:58 CGM Tools “I think that CGM is an amazing tool to provide insight. And you pretty much know the insights after a relatively short period of time. 30 days, maybe at the outside 90 for a person with a very complicated life.” ▷ 1:12:24 Sleep Tracker Tools “I think the same is largely true with sleep trackers. Most people have this profound sense of learning when they first encounter one of these things.” ▷ 1:12:36 Carbon App Tools “Like I think a Lane Norton's app Carbon, I have no financial relationship to it. I use it or, and it's taught me, wow, like I consume a lot of calories in the form of certain things at certain times of day.” ▷ 1:12:36 Track Calories Behaviors “Or caloric trackers. Exactly. Like I think a Lane Norton's app Carbon... and it's taught me, wow, like I consume a lot of calories in the form of certain things at certain times of day. And there's just a lot of good learning in that.” ▷ 1:34:44 Get Activity Early in the Day Behaviors “It's clear that if you want to become an early riser get light in your eyes and get activity in your body early in the day.” ▷ 3:02:26 Physical Sun Barriers Behaviors “No one disputes physical barriers for sunscreen. Everyone agrees that that is unlikely to have endocrine disruption. So physical barriers are undisputed.” ▷ 3:03:44 Avoid Sunburn Behaviors “I think there's a fundamental difference between I'm out in the sun, getting sun, making some vitamin D versus I'm getting scorched and, you know, undergoing significant UV damage.” ▷ 3:04:42 Mineral Sunscreen Tools “But when you just look at the straight, you know, the good old-fashioned mineral sunscreens. Yeah, perfectly safe.”