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What if your body actually runs 
on light? 

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The human body is essentially 
the most sophisticated circadian

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and electromagnetic system out 
there. 

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Most people think of sunlight as
something to fear at worst, and 

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a good source of vitamin D at 
best. 

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They've been led to believe that
the sun is inherently dangerous.

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There's nothing more powerful 
than sunrise. 

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You're basically getting pure 
red and infrared light therapy 

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at sunrise. 
In today's episode, 

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heliotherapist and circadian 
biology educator Zaydahaj 

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explores how light acts as 
medicine program everything from

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hormones and metabolism to skin 
repair, aging, sleep, and 

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disease risk. 
You can change your reaction to 

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a certain food by simply 
changing the light environment. 

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We unpack why natural sunlight 
is actually essential for 

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healthy skin, how artificial 
blue light disrupts circadian 

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signaling and accelerate skin 
stress. 

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If we look back to our 
evolutionary history, we 

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basically only had firelight, 
moonlight, sources of light that

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benefited our species. 
And why you can eat clean, 

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supplement and work out, yet 
still struggle if your light 

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environment is misaligned. 
Let's dig in. 

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Sunlight has come up a lot on 
this podcast, but I think we've 

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only really scratched the 
surface on the importance of 

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living in tune with the sun and 
what that means for our biology 

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and especially for skin health, 
which you know so much about. 

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So really looking forward to 
chatting with you today. 

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Well. 
Thank you. 

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It's an honor to be here. 
And we're going to get into all 

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sorts of circadian goodness, so.
Sunlight is one of the most 

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misunderstood and unfairly 
demonized things in modern 

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society. 
What do most people get wrong 

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when it comes to the sun? 
Well, I think first and 

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foremost, most people have this 
fear based narrative around what

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they think with the sun. 
I think that they've been led to

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believe that the sun is 
inherently dangerous through UV 

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light more specifically, whereas
my philosophy basically flips 

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that upside down. 
I believe that sunlight is 

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inherently beneficial and 
regenerative. 

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And if we view it through the 
circadian lens, then we have a 

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more comprehensive understanding
of what it actually does to the 

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human body. 
And there's a lot that goes into

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it. 
Obviously we can talk about 

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Thyman dimers and skin cancer 
risk and all that, but there's a

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lot more to the story that 
people have not been educated on

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because they've not learned 
about circadian biology and its 

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mechanisms. 
Can you give us just a broad 

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picture of what how we were 
meant to live in connection to 

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the Sun and why that matters for
us? 

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Well, if we look at our species,
we have to consider that we're 

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circadian species. 
So every aspect of the body is 

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built around circadian 
mechanisms. 

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For example, you have options 
that sense specific wavelengths 

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of light. 
Those are also known as non 

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visual photoreceptors. 
You have mitochondria which are 

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under circadian control. 
I also believe they're light 

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sensing organelles, but if we 
look back to our evolutionary 

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history, we lived under a light 
and dark cycle that was 

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appropriate for our species. 
Meaning we had bright days under

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full spectrum sunlight, we used 
shade, we were in caves and we 

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we explored our environment for 
survival and and thriving. 

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But then also when we get to the
night time, there's no 

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artificial light. 
So we basically only had 

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firelight, moonlight and more 
circadian appropriate LOLUX 

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sources of light that benefited 
our species. 

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And so if you look at the body 
entirely, I think that, you 

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know, you can get into DNA 
repair cycles and all this other

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stuff, but it's oriented around 
that evolutionary history. 

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Otherwise it would not exist as 
an adaptation today. 

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Yeah. 
And we're pretty much living in 

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a very stark contrast to how we 
did traditionally. 

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If you think about all of the 
artificial light that we're 

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exposed to and how we have 
removed ourselves from natural 

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sunlight in a lot of ways. 
Is it possible for someone to be

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living a healthy lifestyle in 
every other way, eating well, 

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working out, but still tired, 
wired and inflamed if they 

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aren't managing their light 
intake appropriately? 

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I think so because you have to 
look at the circadian realm 

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through, you know, its 
fundamentals. 

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So if you're, if you have a 
nutritious diet, you're eating 

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more Paleo or Primal, let's say 
you're exercising, you're 

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supplementing and doing all the 
right things, quote UN quote. 

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We have to consider that if 
you're under artificial light at

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night, you're not taking 
advantage of something like 

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endogenous melatonin production,
which is anti cancer, 

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anti-inflammatory and 
antioxidant. 

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And so that's one example of how
I think you can be leaving 

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benefits on the table by not 
implementing a lot of the 

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circadian stuff. 
And that's because the blue 

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light is blocking us from 
producing melatonin. 

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Through indirect pathways. 
So we have a non visual 

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photoreceptor called melanopsin,
which is a blue light sensor. 

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It's specifically oriented 
around sensing blue light in the

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environment and then using that 
for circadian signaling. 

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And if you look through the 
body, I mean it's found in the 

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brain, the fat, subcutaneous 
fat, the heart's muscles, I mean

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it's found almost everywhere in 
the body. 

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So the body is oriented around 
blue light during the day for 

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circadian signaling. 
But if you implement any blue at

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night, especially isolated blue,
then melanopsin takes up that 

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signal and it basically thinks 
that it's daytime. 

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So when people say that you're 
basically tricking the body 

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through that method, it makes 
sense through that perspective. 

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Yeah, what else is artificial 
blue light doing to us? 

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So there are a number of things.
I think if you look through the 

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research, we can find that blue 
light in isolation reduces 

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mitochondrial efficiency. 
I I firmly believe that it 

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actually destroys mitochondria 
because mitochondria are light 

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sensing organelles that are 
designed to pick up on full 

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spectrum sunlight. 
It's not just designed to pick 

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up on blue or green or UV, but 
you know, it's taking the the 

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full breadth of the spectrum 
into account. 

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There is the problem of 
circadian disruption. 

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Again, mitochondria are under 
circadian control, which means 

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that if you disrupt them through
that method, artificial light at

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night, other things, then 
mitochondria are not going to 

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work as well as they should. 
You have other issues like 

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feroptosis, which is 
interesting. 

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That's an iron dependent form of
cell death, which works against 

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us and causes oxidative damage. 
I'm I'm sure you've heard of 

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apoptosis, which is, you know, 
basically the the cellular 

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cellular senescence, like a cell
basically tells itself to commit

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suicide, so to speak, for our 
own benefit so that it doesn't 

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become a cancerous cell. 
But feroptosis is on the other 

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end of that spectrum where it is
damaging to us and blue light in

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isolation has actually been 
caused to, to create that. 

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Outside of that, I mean, you 
know, the literature with 

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dermatology and and all these 
other realms does show that 

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isolated blue light causes 
hyperpigmentation of the skin, 

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can cause melasma, hypo 
pigmentation, vitiligo. 

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And that's not just at night. 
That's anytime. 

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That's anytime again because 
you're circadian biology is 

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about timing so and light is the
most powerful site you ever or 

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external circadian cue. 
So if you abuse that through 

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modern living, then you start to
create 2nd and 3rd order 

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consequences in the body, 
especially the skin. 

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Yeah. 
And I think avoiding blue light 

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is a great first step for 
people. 

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I mean, there's so much more to 
this that we'll get into. 

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But when I first started 
learning about this, it was 

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like, OK, all the focus was on 
blue light and especially 

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avoiding blue light at night. 
And so I started wearing blue 

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light blocking glasses. 
And I encourage everyone to do 

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this, you know, And obviously, 
like, you can look at the light 

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bulbs in your home as well and 
that kind of stuff. 

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But the glasses are just such an
easy thing that for some reason 

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a lot of people are like 
reluctant to do. 

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Do you wear do you wear the red 
lens glasses at night? 

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So I don't do red because I 
think they're blue blocking on 

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steroids. 
I think if somebody is sick and 

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they're dealing with some sort 
of pathology, I would usually 

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suggest red just to make sure we
really have it dialed in. 

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I I use the dark orange because 
I can actually see at night and 

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that's an important thing if I'm
driving or or doing something 

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else. 
But yeah, so you. 

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Can drag with the dark orange. 
It depends on the person. 

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Some people get really tired. 
I don't want, you know, somebody

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to crash and die because. 
Yeah, sometimes you need to stay

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awake. 
Exactly. 

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So I think it's, but it's. 
Hard to like like I've tried to 

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wear my red ones driving and I 
realized very quickly that it 

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wasn't a good idea. 
I mean, you can't even tell like

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the color of the traffic signal 
that's everything just looks 

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red. 
That's. 

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Obviously a huge problem, but I 
do think that it is a 

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fundamental piece of creating 
circadian alignment in a modern 

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world where artificial light is 
almost everywhere. 

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Yeah. 
So dark orange lenses are 

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usually the standard I recommend
for people in that eyewear. 

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Where? 
Do you get them from? 

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I like Midwest red light therapy
small small business. 

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Is there a difference between, I
mean there's a big spectrum of 

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cost when when looking at light 
blocking glasses and some of 

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them are like hundreds of 
dollars and then you can get 

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them on Amazon for like $15.00. 
So does is there like a quality 

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difference there or not really? 
As long as you have dark orange 

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or red, they're working because 
you can just take an RGB red, 

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green, blue color spectrum and 
you can actually see whether the

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lens blocks blue and green, 
which are shorter wavelengths. 

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But the clear ones that say 
they're blue light blocking not.

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Effective bunk didn't work. 
What light bulbs do you use in 

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your home? 
Incandescence I think are the 

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Creme de la Creme really because
of their full spectrum, because 

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of the fact that through thermal
inertia, how they make heat, the

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flicker is almost non existent, 
doesn't have an impact on 

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biology, especially compared to 
LE DS which are terrible with 

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flicker. 
And again, you're getting 

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infrared indoors, which in this 
day and age you're not getting 

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in most light sources. 
OK. 

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So you're fine with the do you 
and but you still wear glasses 

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at night when you have the 
incandescents on? 

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Now here's a little hack. 
So normal incandescents do still

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emit shorter wavelengths like 
blue and green, which can 

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disrupt melatonin. 
So there's some melatonin 

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disruption at play with normal 
ones. 

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If you go for red incandescence,
they're only longer wavelengths.

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So there's a lot less disruption
with melatonin. 

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So if you if you don't like the 
normal incandescence, you can go

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to the red ones. 
But either way, I mean there 

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there's a hierarchy to melatonin
suppression. 

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What about tech? 
Is all tech equal or are like 

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phones and laptops worse than TV
screens at night? 

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I'd probably put them on all the
same playing field again, if 

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you're, if you're exposed to 
isolated blue at night, you're 

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not making that melatonin from 
the pineal gland, you're causing

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circadian disruption, which is 
very problematic for you know, 

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every circadian clock in your 
body. 

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So I'd say I'd probably, 
honestly I'd probably say the 

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phone is worse just because of 
something called the inverse 

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square law, which dictates that 
wherever the source of either 

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native or non-native EMF, the 
farther you get away from it, 

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the less of an effect the 
frequency has. 

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This is why grounding is so 
powerful, because you're you're 

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in direct contact with the 
earth, but if you can manage to 

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just put like even 5 or 10 feet 
of distance between you and the 

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phone, that's a big thing 
because the the drop off is 

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exponential essentially. 
Interesting. 

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Yeah, you are a heliotherapist, 
which at one point was much more

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common. 
In what ways did our ancestors 

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use light as medicine, and how 
did heliotherapy begin? 

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What's the history of it? 
So I think there's one part of 

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this where there's the ancestral
perspective. 

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We just naturally got full 
spectrum sunlight by the mere 

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nature of being in our 
environment and trying to 

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survive. 
If if we go to more of the early

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1900s, then you find more of the
classic heliotherapy where you 

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have people like Niels Reiberg 
Finsen, who won a Nobel Prize on

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photobiology. 
You know, he, he put red light 

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00:11:29,200 --> 00:11:32,560
against smallpox. 
He studied UV on lupus vulgaris,

230
00:11:32,560 --> 00:11:33,960
which is tuberculosis of the 
skin. 

231
00:11:34,640 --> 00:11:36,640
And then shortly after that, you
have somebody like Augusta 

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Rollier, who was the first 
heliotherapist, and he's 

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00:11:39,520 --> 00:11:42,240
actually somebody who, you know,
put thousands of patients at 

234
00:11:42,240 --> 00:11:46,120
high altitude, a lot, a lot more
UV into UV light. 

235
00:11:46,760 --> 00:11:49,680
And he saw some dramatic 
transformations from, you know, 

236
00:11:49,680 --> 00:11:53,720
tuberculosis to all sorts of 
respiratory illnesses. 

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00:11:53,960 --> 00:11:58,120
Is this these, like, pictures 
I've seen of these hospitals in 

238
00:11:58,120 --> 00:12:00,840
like, I don't know, the Swiss 
Alps, it looks like, And there's

239
00:12:00,840 --> 00:12:04,240
these sundecks where the 
hospital patients are actually 

240
00:12:04,240 --> 00:12:06,200
sunbathing is like a part of 
their protocol. 

241
00:12:06,200 --> 00:12:07,560
Yeah. 
It's it's the fundamental part 

242
00:12:07,560 --> 00:12:08,880
of it. 
Does that still exist? 

243
00:12:11,040 --> 00:12:14,200
I don't know, I don't think so, 
but it's something that needs to

244
00:12:14,200 --> 00:12:14,960
exist. 
Yeah. 

245
00:12:15,040 --> 00:12:17,560
I mean, how much healthier would
people be if we still had these 

246
00:12:17,560 --> 00:12:21,200
sundecks at hospitals where 
people could get actual sunlight

247
00:12:21,200 --> 00:12:23,040
and not just be under artificial
blue light? 

248
00:12:23,040 --> 00:12:26,760
People who are trying to heal 
and regenerate, like, just being

249
00:12:26,760 --> 00:12:28,800
blasted with blue light all day 
every day. 

250
00:12:29,000 --> 00:12:30,240
Yeah. 
I mean, look, we can we can get 

251
00:12:30,240 --> 00:12:32,680
into like more of the 
conspiratorial, conspiratorial 

252
00:12:32,680 --> 00:12:36,760
aspect of things. 
But I do think that it is a lost

253
00:12:36,800 --> 00:12:39,360
form of therapy. 
I think it's arguably the most 

254
00:12:39,360 --> 00:12:42,280
powerful form of therapy for 
somebody who's sick or somebody 

255
00:12:42,280 --> 00:12:43,520
who just wants to optimize 
health. 

256
00:12:44,080 --> 00:12:46,320
Because if you look at through 
the case studies of a 

257
00:12:46,320 --> 00:12:49,280
Gusterolier and his patients, 
you're talking about 6 year olds

258
00:12:49,280 --> 00:12:52,720
who are literally on the verge 
of death with lupus vulgaris. 

259
00:12:53,240 --> 00:12:55,280
And you know, three to four 
months later, they're rocking a 

260
00:12:55,280 --> 00:12:56,840
mean tan and they're actually 
fully healed. 

261
00:12:57,400 --> 00:12:59,640
So, you know, what kind of 
threat does that pose to 

262
00:12:59,640 --> 00:13:01,120
mainstream or centralized 
medicine? 

263
00:13:01,560 --> 00:13:03,240
I'll leave that up to the 
audience because I think it's 

264
00:13:03,240 --> 00:13:05,160
it's a big one, obviously. 
I do too. 

265
00:13:05,600 --> 00:13:09,640
What are some symptoms that can 
occur as a result of circadian 

266
00:13:09,640 --> 00:13:12,440
dysfunction? 
I mean, honestly, you can 

267
00:13:12,440 --> 00:13:15,680
blindfold yourself and pick 
anyone you know, Insulin 

268
00:13:15,680 --> 00:13:20,680
resistance, brain fog, thyroid 
issues. 

269
00:13:20,680 --> 00:13:23,320
I mean, T3 and T4 have an 
intricate relationship with 

270
00:13:24,040 --> 00:13:26,560
circadian biology, UV light, 
something that's very important 

271
00:13:26,560 --> 00:13:28,720
for that. 
I've also heard like red light 

272
00:13:28,720 --> 00:13:32,240
on the thyroid can be helpful. 
Have you found that or I've? 

273
00:13:32,240 --> 00:13:35,360
Seen studies on that, that I 
think are are very powerful 

274
00:13:35,800 --> 00:13:38,080
ultimately, like you have 
mitochondria, you know, in your 

275
00:13:38,080 --> 00:13:40,080
thyroid. 
So it makes sense that if you 

276
00:13:40,080 --> 00:13:42,560
improve the mitochondria within 
a given area, you're going to 

277
00:13:42,560 --> 00:13:45,560
improve systemic function or at 
least local function in that 

278
00:13:45,640 --> 00:13:46,800
given body part. 
Yeah. 

279
00:13:46,800 --> 00:13:49,240
I remember you said like blue 
light weakens the mitoch, like 

280
00:13:49,240 --> 00:13:51,680
isolated blue light can weaken 
the mitochondria, and on the 

281
00:13:51,680 --> 00:13:55,320
flip side red light can actually
boost mitochondrial health. 

282
00:13:56,120 --> 00:13:59,640
Yeah, I think mainly through 
cytochrome C oxidase, which is 

283
00:13:59,640 --> 00:14:04,320
the 4th complex of the five 
complexes within the electron 

284
00:14:04,320 --> 00:14:06,320
transport chain. 
So for people who don't really 

285
00:14:06,320 --> 00:14:09,760
understand what that means, each
mitochondria has five complexes 

286
00:14:10,320 --> 00:14:12,000
within the inner mitochondrial 
membrane. 

287
00:14:12,360 --> 00:14:15,280
And it basically describes how 
protons move, how electrons move

288
00:14:15,280 --> 00:14:19,360
throughout the system to then 
create ATP, which is the the 

289
00:14:19,360 --> 00:14:21,920
main form of energy that we use 
for being alive. 

290
00:14:22,680 --> 00:14:27,120
What do people stand to gain by 
getting right with the sun? 

291
00:14:27,120 --> 00:14:29,800
Getting in tune with the sun? 
What's the upside? 

292
00:14:30,440 --> 00:14:33,200
The upside is I think chronic 
disease prevention first and 

293
00:14:33,200 --> 00:14:36,680
foremost, number 2 is just 
maintaining optimal health. 

294
00:14:36,880 --> 00:14:39,000
Everyone wants to live a long 
life that's healthy. 

295
00:14:39,320 --> 00:14:41,560
You want to get into old age, 
you know, being able to squat 

296
00:14:41,560 --> 00:14:45,000
and do all these things as 
human, human beings are designed

297
00:14:45,000 --> 00:14:47,440
to, to do. 
I think there's also a 

298
00:14:47,440 --> 00:14:50,640
philosophical perspective on 
this because, you know, 

299
00:14:50,640 --> 00:14:54,000
disconnected from source, being 
taught that the sun is dangerous

300
00:14:54,000 --> 00:14:55,920
inherently. 
I don't think that's a healthy 

301
00:14:55,920 --> 00:14:59,360
message for people. 
And I think that it it's 

302
00:14:59,360 --> 00:15:02,760
fundamentally anti human. 
So for me it's it's a lot larger

303
00:15:03,040 --> 00:15:05,440
as well with this work when 
we're talking about the 

304
00:15:05,440 --> 00:15:08,560
philosophical perspective. 
And so this also gives people 

305
00:15:08,560 --> 00:15:10,320
hope. 
Like if you're in a state of 

306
00:15:10,320 --> 00:15:12,800
chronic disease, you're dealing 
with insulin resistance or you 

307
00:15:12,800 --> 00:15:15,880
know, type 2 diabetes. 
You know, I can tell you that 

308
00:15:15,880 --> 00:15:19,320
red light on the back for 15 
minutes at like 636 thirty five 

309
00:15:19,320 --> 00:15:24,280
nanometers lowers postprandial 
or post meal blood glucose by up

310
00:15:24,280 --> 00:15:26,800
to 25. 
I think 25 to 35%. 

311
00:15:26,960 --> 00:15:28,680
No way. 
It's a crazy effect. 

312
00:15:29,120 --> 00:15:31,840
Now imagine if you were to stack
that on every single day of your

313
00:15:31,840 --> 00:15:34,360
life after a meal, right? 
You wouldn't have insulin 

314
00:15:34,360 --> 00:15:36,120
resistance. 
And what would be more 

315
00:15:36,120 --> 00:15:40,040
beneficial doing that you said 
red light on, on the where 

316
00:15:40,040 --> 00:15:42,400
exactly? 
It the study showed like a 

317
00:15:42,800 --> 00:15:45,800
flashlight size red light on the
back, OK. 

318
00:15:45,920 --> 00:15:48,280
And they found that impact just 
from the flashlight size on the 

319
00:15:48,280 --> 00:15:50,120
back. 
And what would the impact be of 

320
00:15:50,120 --> 00:15:52,320
just being outside? 
It would probably be a 

321
00:15:52,320 --> 00:15:54,840
thousandfold, yeah, Because 
you're getting it all over the 

322
00:15:54,840 --> 00:15:57,600
body that, you know, those 
longer wavelengths like red and 

323
00:15:57,600 --> 00:16:00,960
infrared get into the tissues. 
They scatter in the tissues, 

324
00:16:01,200 --> 00:16:03,400
which means they get even deeper
into the body. 

325
00:16:03,560 --> 00:16:04,880
Have. 
There been studies on that like 

326
00:16:04,880 --> 00:16:10,200
measuring blood sugar like with 
same meal but one under blue 

327
00:16:10,200 --> 00:16:14,520
light and one outdoors. 
There may have been, but I just 

328
00:16:14,520 --> 00:16:18,000
can't think of them right now. 
I do know that for sure that red

329
00:16:18,000 --> 00:16:21,760
light study on on blood sugar 
regulation was a very powerful 

330
00:16:21,760 --> 00:16:23,560
effect. 
So we can't ignore that. 

331
00:16:23,920 --> 00:16:26,080
And I do believe that if 
somebody's eating under isolated

332
00:16:26,080 --> 00:16:29,720
blue, that actually does 
dysregulate glucose homeostasis 

333
00:16:29,720 --> 00:16:33,360
along with insulin as well. 
So just imagine eating processed

334
00:16:33,360 --> 00:16:37,040
stuff under processed light, the
effect is going to be magnified.

335
00:16:37,160 --> 00:16:39,080
Yeah. 
Double whammy junk food and junk

336
00:16:39,080 --> 00:16:40,280
light that's. 
Not a good combo. 

337
00:16:40,680 --> 00:16:44,080
I want to do a deep dive on the 
benefits of sunlight at 

338
00:16:44,080 --> 00:16:48,000
different times of the day 
because there's sunlight, but 

339
00:16:48,000 --> 00:16:50,840
there's so many intricacies of 
sunlight and different 

340
00:16:50,840 --> 00:16:52,280
wavelengths that happen at 
different times. 

341
00:16:52,280 --> 00:16:55,480
So let's start with sunrise. 
What is going on at sunrise? 

342
00:16:55,480 --> 00:16:58,560
What types of rays are present? 
What benefits do they give us? 

343
00:16:59,240 --> 00:17:02,680
So sunrise is that's like the 
first domino that we push in 

344
00:17:02,680 --> 00:17:06,040
order to create circadian 
alignment with the spectrum. 

345
00:17:06,040 --> 00:17:08,800
You'll mostly find red and 
infrared longer wavelengths. 

346
00:17:09,119 --> 00:17:12,680
You do still find some UV and a 
little bit of the rest of the 

347
00:17:12,680 --> 00:17:17,880
spectrum, but it's not as 
pronounced because of the area 

348
00:17:17,880 --> 00:17:20,200
where the sun is in relation to 
how the light enters the 

349
00:17:20,200 --> 00:17:22,560
atmosphere. 
So because of something called 

350
00:17:22,560 --> 00:17:28,800
Rayleigh scattering, you get a 
lot more disbursement or negate 

351
00:17:28,840 --> 00:17:32,080
or a negation, if that's even a 
word, of the shorter wavelengths

352
00:17:32,080 --> 00:17:33,280
like blue and green and all 
that. 

353
00:17:33,760 --> 00:17:36,280
But you allow more of the longer
wavelengths to come through the 

354
00:17:36,280 --> 00:17:39,520
atmosphere, which means that 
you're basically getting pure 

355
00:17:39,520 --> 00:17:41,640
red and infrared light therapy 
at sunrise. 

356
00:17:41,960 --> 00:17:44,240
There's nothing more powerful 
than Sunrise so. 

357
00:17:44,280 --> 00:17:46,480
Is that better than using a red 
light device 100? 

358
00:17:46,480 --> 00:17:47,200
Percent better. 
Wow. 

359
00:17:47,520 --> 00:17:49,880
You can make the argument that 
for therapeutic use on a given 

360
00:17:49,880 --> 00:17:54,000
body part, photobiomodulation is
probably better because of the 

361
00:17:54,000 --> 00:17:56,160
fact that you're just way closer
to that body part. 

362
00:17:56,600 --> 00:18:00,680
But from a systemic perspective 
and a circadian one, it's 

363
00:18:00,840 --> 00:18:03,560
nothing compares like with AM 
Sunrise. 

364
00:18:03,560 --> 00:18:06,200
We're talking about priming the 
skin for upcoming UV through red

365
00:18:06,200 --> 00:18:08,480
and infrared. 
You know these longer 

366
00:18:08,480 --> 00:18:12,240
wavelengths have an SPF effect. 
SPF of 15 on the skin. 

367
00:18:12,240 --> 00:18:13,960
Wait. 
What do you mean by that? 

368
00:18:14,360 --> 00:18:17,620
Basically, like, you know how we
talk about SPF being quote UN 

369
00:18:17,620 --> 00:18:20,440
quote protective for the skin. 
Those longer wavelengths, when 

370
00:18:20,440 --> 00:18:23,440
you put them, when you are 
exposed to them via sunrise, 

371
00:18:24,280 --> 00:18:26,360
they create an inherent SPF 
factor. 

372
00:18:26,680 --> 00:18:30,040
How long does that last? 
In my opinion, I think it lasts 

373
00:18:30,040 --> 00:18:32,720
for the entire day. 
I can point to studies that show

374
00:18:32,720 --> 00:18:35,320
that there's a synergistic 
effect between, you know, red, 

375
00:18:35,320 --> 00:18:37,840
infrared and UV. 
That's a different topic we can 

376
00:18:37,840 --> 00:18:40,800
get into later, but would. 
You have to go outside wearing 

377
00:18:40,800 --> 00:18:43,800
like a swimsuit in order to get 
those benefits. 

378
00:18:43,800 --> 00:18:46,640
Like if you're wearing, I don't 
know, full clothing and you go 

379
00:18:46,640 --> 00:18:49,080
outside in the morning and you 
get sunlight just on your face, 

380
00:18:49,080 --> 00:18:52,640
it's probably not going to 
provide that SPF 15 effect on 

381
00:18:52,640 --> 00:18:54,400
your, the skin on your body. 
Or does it? 

382
00:18:55,200 --> 00:18:57,760
I would, I would urge people to 
get more skin exposed. 

383
00:18:57,760 --> 00:19:01,120
More skin in the game is better,
but the longer wavelengths, the 

384
00:19:01,120 --> 00:19:04,840
longer wavelengths, especially 
infrared, like near infrared can

385
00:19:04,840 --> 00:19:07,680
actually penetrate clothing and 
they can penetrate multiple 

386
00:19:07,680 --> 00:19:10,520
layers of clothing too. 
So you can just be outside and 

387
00:19:10,720 --> 00:19:12,480
still get somewhat of that 
effect. 

388
00:19:12,840 --> 00:19:16,560
But I think for sunbathing 
specifically tolerating UV and 

389
00:19:16,560 --> 00:19:19,200
building your capacity, that's 
something where you need skin in

390
00:19:19,200 --> 00:19:20,320
the game for sure. 
Yeah. 

391
00:19:20,920 --> 00:19:24,560
I know I'm I'm doing that like 
it's, it's a habit now where I I

392
00:19:24,560 --> 00:19:27,040
go outside right away in the 
morning, but in the winter it's 

393
00:19:27,040 --> 00:19:30,000
like chilly. 
So I'm, I'm only like I'm fully 

394
00:19:30,000 --> 00:19:31,800
clothed. 
So I'm only getting it in my 

395
00:19:31,800 --> 00:19:36,640
eyes on my face, but which is 
fine by the. 

396
00:19:37,080 --> 00:19:39,120
Way, yeah, you can be layered up
during winter. 

397
00:19:39,120 --> 00:19:41,320
I think the most important thing
is that you get outside OK, 

398
00:19:41,400 --> 00:19:43,800
because you're still getting a 
an incredible amount of full 

399
00:19:43,800 --> 00:19:46,320
spectrum sunlight. 
The other day we were we had a 

400
00:19:46,320 --> 00:19:50,800
flight and I like didn't get my 
morning sunlight, but we were 

401
00:19:50,800 --> 00:19:53,800
flying out of Kauai. 
So like the airport is some of 

402
00:19:53,800 --> 00:19:56,440
the airports outdoors. 
So as we were checking in, I 

403
00:19:56,440 --> 00:19:58,960
like got a little bit of 
sunlight that was like poking 

404
00:19:58,960 --> 00:20:02,000
through and I'm just like 
basking in the sunlight like all

405
00:20:02,000 --> 00:20:03,840
the time closing my eyes and 
pointing my face towards the 

406
00:20:03,840 --> 00:20:05,640
sun. 
My kids are like, mom, what are 

407
00:20:05,640 --> 00:20:06,440
you doing? 
That's embarrassing. 

408
00:20:06,440 --> 00:20:08,240
I'm like, I'm charging my 
battery right now. 

409
00:20:08,240 --> 00:20:12,280
Like I have to do this in order 
to get on this five hour flight.

410
00:20:12,280 --> 00:20:14,840
Like that's going to drain my 
battery. 

411
00:20:14,840 --> 00:20:17,480
Like that's how I see it now. 
It's literally like I feel 

412
00:20:17,480 --> 00:20:21,960
charged from being in the sun 
and grounding and I can feel the

413
00:20:21,960 --> 00:20:25,840
energy like draining when I'm 
indoors especially under blue 

414
00:20:25,840 --> 00:20:27,360
light. 
Now here's what's What's 

415
00:20:27,360 --> 00:20:31,080
interesting is that people would
likely say that's a bit, but the

416
00:20:31,080 --> 00:20:34,240
battery analogy is actually 
pretty accurate when you study 

417
00:20:34,240 --> 00:20:36,400
things like biological 
semiconduction, 

418
00:20:36,760 --> 00:20:39,880
piezoelectricity, 
flexoelectricity, that the human

419
00:20:39,880 --> 00:20:42,720
body is essentially the most 
sophisticated circadian and 

420
00:20:42,720 --> 00:20:44,880
electromagnetic system out 
there. 

421
00:20:44,960 --> 00:20:47,640
Right, we're electric beings. 
And it works at the quantum 

422
00:20:47,640 --> 00:20:49,240
level at its most fundamental 
layer too. 

423
00:20:49,240 --> 00:20:52,680
So that's just another layer of 
complexity added on to it, which

424
00:20:52,680 --> 00:20:54,920
is why people refer to like 
quantum biology or stuff like 

425
00:20:54,920 --> 00:20:57,360
that. 
But we have to appreciate the 

426
00:20:57,360 --> 00:20:58,680
miracle that we are. 
Yeah. 

427
00:20:58,840 --> 00:21:01,280
OK. 
So morning sun very important 

428
00:21:01,280 --> 00:21:04,560
for priming of the skin to get 
into midday sun later. 

429
00:21:05,840 --> 00:21:09,120
It's also super important for 
sleep, I would guess, right, 

430
00:21:09,120 --> 00:21:12,280
like getting that sun in your 
eyes first thing. 

431
00:21:12,280 --> 00:21:15,840
It stimulates the body to and 
stimulates all the the hormones 

432
00:21:15,840 --> 00:21:17,960
that we need to be awake and 
alert throughout the day so that

433
00:21:17,960 --> 00:21:21,680
by the time it's night time, we 
are ready to go to sleep. 

434
00:21:22,520 --> 00:21:24,760
Anything else with morning 
sunlight that you would add 

435
00:21:25,000 --> 00:21:25,760
that's? 
A great point. 

436
00:21:25,760 --> 00:21:28,360
So the morning sunrise is 
basically the first part of the 

437
00:21:28,560 --> 00:21:30,920
the melatonin cycle. 
So every time you watch sunrise,

438
00:21:30,920 --> 00:21:34,360
you regenerate the melatonin 
cycle, which means that when 

439
00:21:34,360 --> 00:21:37,600
you're out there during sunrise 
on the back end with sleep, you 

440
00:21:37,600 --> 00:21:39,960
fall asleep faster, you have 
deeper sleep, better sleep 

441
00:21:39,960 --> 00:21:41,640
architecture, all that good 
stuff it. 

442
00:21:41,640 --> 00:21:44,400
Works, it really works. 
People that have trouble 

443
00:21:44,400 --> 00:21:49,480
sleeping, I just like, I really 
want to encourage them to look 

444
00:21:49,480 --> 00:21:51,880
into this and start implementing
some of this stuff. 

445
00:21:51,880 --> 00:21:56,800
It may sound like too simple or 
I don't know, just for whatever 

446
00:21:56,800 --> 00:21:59,240
reason, people are reluctant to 
think that this is important, 

447
00:21:59,240 --> 00:22:03,560
but it matters so much and it's 
hard to not fall asleep once 

448
00:22:03,560 --> 00:22:04,840
you're circadian rhythm. 
It's right. 

449
00:22:04,840 --> 00:22:08,640
It's like when it's time to 
sleep, you're sleepy and you 

450
00:22:08,640 --> 00:22:11,080
can't stay awake. 
That's the whole point of it, 

451
00:22:11,280 --> 00:22:12,440
right? 
That's how it should be. 

452
00:22:28,720 --> 00:22:31,880
Really quick before we dive in, 
we love getting your feedback. 

453
00:22:31,880 --> 00:22:34,840
So please take a second to leave
a comment and tell us that your 

454
00:22:34,840 --> 00:22:37,840
favorite topics that we covered 
or guests that you want to see 

455
00:22:37,840 --> 00:22:41,480
on the show in the future. 
Also, by reviewing, liking and 

456
00:22:41,480 --> 00:22:44,960
subscribing, you'll never miss a
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457
00:22:44,960 --> 00:22:47,480
keep providing you with this ad 
free podcast. 

458
00:22:47,680 --> 00:22:50,440
OK, without further ado, let's 
get back into it. 

459
00:22:51,000 --> 00:22:53,480
What about midday sun? 
What are the I feel like a lot 

460
00:22:53,480 --> 00:22:56,440
of people are taught to avoid 
midday sun. 

461
00:22:57,200 --> 00:22:59,640
That's a common narrative that I
hear that you want to avoid the 

462
00:22:59,640 --> 00:23:03,520
sun during peak hours, but 
there's actually some benefits 

463
00:23:03,600 --> 00:23:07,880
of getting sun in the middle of 
the day as well as some cautions

464
00:23:07,880 --> 00:23:10,240
I would say, right? 
So, so real quick before we get 

465
00:23:10,240 --> 00:23:13,000
into midday, let me also just 
one point on the morning sun 

466
00:23:13,000 --> 00:23:15,040
that's really powerful for 
people that most don't know 

467
00:23:15,040 --> 00:23:17,240
about. 
Your body contains aromatic 

468
00:23:17,240 --> 00:23:20,480
amino acids, OK? 
Those aromatic amino acids are 

469
00:23:20,480 --> 00:23:24,080
made of something called benzene
rings structurally, which are 

470
00:23:24,080 --> 00:23:28,080
designed to absorb UV light. 
And so if you also get out for 

471
00:23:28,080 --> 00:23:29,840
UVA Rise. 
What does that mean? 

472
00:23:30,960 --> 00:23:34,360
What specifically UVA rice, that
typically happens about an hour 

473
00:23:34,360 --> 00:23:37,000
after sunrise, but that's when 
UVA starts to come into the 

474
00:23:37,000 --> 00:23:39,440
atmosphere. 
And so, you know, mainstream 

475
00:23:39,440 --> 00:23:41,920
dermatology and medicine will 
demonize UVA and UVB. 

476
00:23:42,680 --> 00:23:46,120
But if you look at this from a a
foundational perspective, those 

477
00:23:46,120 --> 00:23:50,640
benzene rings absorb UV to then 
undergo A transformation state 

478
00:23:50,640 --> 00:23:52,720
within each of those aromatic 
amino acids. 

479
00:23:53,000 --> 00:23:54,720
So there are three main ones 
that I'm talking about. 

480
00:23:54,720 --> 00:23:57,680
You have phenylalanine, you have
tryptophan, and you have 

481
00:23:57,680 --> 00:23:59,680
histidine. 
I've heard of tryptophan. 

482
00:23:59,920 --> 00:24:02,600
Exactly. 
So when when UV light is 

483
00:24:02,600 --> 00:24:07,840
absorbed into phenylalanine, it 
turns into tyrosine, which then 

484
00:24:07,840 --> 00:24:11,120
becomes the precursor for T3T4, 
your thyroid hormones. 

485
00:24:11,120 --> 00:24:12,960
So it's very important for UVA 
rise. 

486
00:24:12,960 --> 00:24:15,600
If you have any thyroid, thyroid
dysfunction, you need to be 

487
00:24:15,600 --> 00:24:18,200
outside during that time. 
And you said that's like an hour

488
00:24:18,280 --> 00:24:20,840
after the initial season it. 
It depends on where you are, but

489
00:24:20,840 --> 00:24:22,360
almost always an hour after 
sunrise. 

490
00:24:22,640 --> 00:24:25,120
And you can use like the the My 
Circadian app for free to 

491
00:24:25,120 --> 00:24:28,080
actually track the times. 
And then that also becomes a 

492
00:24:28,080 --> 00:24:32,760
precursor to dopa, dopamine, 
melanin, neuradrenaline, 

493
00:24:32,760 --> 00:24:35,960
adrenaline. 
So if we go down the list, you 

494
00:24:35,960 --> 00:24:39,480
have tryptophan, which gets 
turned into it, absorbs UV 

495
00:24:39,480 --> 00:24:42,240
light, gets turned into 
serotonin, which gets turned 

496
00:24:42,240 --> 00:24:43,800
into melatonin. 
OK. 

497
00:24:44,200 --> 00:24:46,640
And then histidine gets turned 
into like histidine. 

498
00:24:46,640 --> 00:24:49,040
Serotonin always a precursor for
melatonin. 

499
00:24:49,800 --> 00:24:56,520
It's the, it's the end stage. 
So no, sorry, tryptophan, 

500
00:24:56,840 --> 00:25:00,520
serotonin, melatonin. 
So it's, it's that middle ground

501
00:25:00,600 --> 00:25:02,880
that then gets turned into 
melatonin. 

502
00:25:02,880 --> 00:25:06,920
But I, I think what I'm trying 
to say for people is that UVA 

503
00:25:07,000 --> 00:25:10,240
rise is fundamental to your most
important neurotransmitters and 

504
00:25:10,240 --> 00:25:12,480
hormones. 
You cannot ignore that. 

505
00:25:12,840 --> 00:25:15,080
This is first principles, 
circadian biology. 

506
00:25:15,640 --> 00:25:19,560
And I I think the demonization 
of UVA and UVB has been just an 

507
00:25:19,560 --> 00:25:21,040
utter disaster for public 
health. 

508
00:25:21,240 --> 00:25:23,320
Wow, OK. 
And I can feel the difference. 

509
00:25:23,320 --> 00:25:24,920
I think. 
I think I can feel what you're 

510
00:25:24,920 --> 00:25:28,480
talking about when you say that 
like when the UVA hits, like all

511
00:25:28,480 --> 00:25:30,600
of a sudden it's like, oh, this 
is more, this is more powerful. 

512
00:25:30,600 --> 00:25:32,160
It's a. 
Hormonal activation, yeah. 

513
00:25:32,400 --> 00:25:35,480
And do you need that on your 
like on your whole body or does 

514
00:25:35,480 --> 00:25:37,480
that get taken in through the 
eye mostly? 

515
00:25:37,480 --> 00:25:39,600
How does that work? 
Eyes are always going to be most

516
00:25:39,600 --> 00:25:41,560
important, OK? 
I'm not telling people to look 

517
00:25:41,560 --> 00:25:43,360
directly at the sun. 
Sun gazing is a different 

518
00:25:43,360 --> 00:25:45,120
subject, isn't? 
That's not good, right? 

519
00:25:45,200 --> 00:25:46,800
Or is it? 
It can be good if you do it 

520
00:25:46,800 --> 00:25:48,560
properly. 
Really, you have to build up to 

521
00:25:48,560 --> 00:25:52,160
it in the same way that to build
a tan through midday exposure 

522
00:25:52,160 --> 00:25:55,040
done progressively. 
But we're just talking about 

523
00:25:55,040 --> 00:25:57,960
peripheral exposure, like when 
we're out here in the light's 

524
00:25:57,960 --> 00:26:00,200
bouncing everywhere in the 
environment, so you're naturally

525
00:26:00,200 --> 00:26:01,800
getting UV and all this other 
stuff. 

526
00:26:02,800 --> 00:26:05,520
But yeah. 
But going outside, like, OK, so 

527
00:26:05,520 --> 00:26:08,440
when I'm assuming this is when 
the UVA hits because I'll go 

528
00:26:08,440 --> 00:26:12,680
outside right away and it it's 
nice, it feels good, but then it

529
00:26:12,680 --> 00:26:16,480
gets stronger and that's when I 
will do what I was describing 

530
00:26:16,480 --> 00:26:18,920
earlier. 
Like I'll find some point during

531
00:26:18,920 --> 00:26:21,240
that time to got a little 
visitor. 

532
00:26:23,040 --> 00:26:26,440
I'll find some point to close my
eyes and just face the sun and 

533
00:26:26,440 --> 00:26:28,120
stand there. 
And that's when I feel like, OK,

534
00:26:28,120 --> 00:26:30,960
my battery's charging. 
Like is that a good way to do 

535
00:26:30,960 --> 00:26:33,080
it? 
A. 100% and any way you can do 

536
00:26:33,080 --> 00:26:36,040
that it works because. 
Even the eyes closed I get like 

537
00:26:36,040 --> 00:26:37,240
that's fine. 
Even eyes closed. 

538
00:26:37,640 --> 00:26:39,560
Because you're charging your 
mitochondria, you're allowing 

539
00:26:39,560 --> 00:26:42,560
your mitochondria to be more 
efficient, produce more ATP, 

540
00:26:42,800 --> 00:26:45,720
more energy for you via the 
system, and you're you're 

541
00:26:45,720 --> 00:26:47,800
creating all these second and 
3rd order benefits that just 

542
00:26:47,800 --> 00:26:49,840
can't be ignored. 
OK, I'm going to play this for 

543
00:26:49,840 --> 00:26:52,040
my kids who are making fun of me
doing that in the airport and 

544
00:26:52,040 --> 00:26:54,200
tell them, see, this is all the 
important things that are 

545
00:26:54,200 --> 00:26:56,400
happening when I charge my 
batteries. 

546
00:26:56,520 --> 00:26:58,800
As long as you do it with 
unfiltered full spectrum 

547
00:26:58,800 --> 00:27:01,160
sunlight. 
Don't do it through gloss right.

548
00:27:01,160 --> 00:27:03,000
Completely different game. 
Yes, OK. 

549
00:27:03,040 --> 00:27:04,800
What happens when we filter it 
through glass? 

550
00:27:05,400 --> 00:27:10,920
So modern life is basically 
epitomized by low emission glass

551
00:27:11,200 --> 00:27:13,640
for, you know, energy efficiency
purposes. 

552
00:27:13,640 --> 00:27:15,800
We want to make sure that we 
don't spend too much money on AC

553
00:27:15,800 --> 00:27:19,280
and whatnot, but that glass is 
quite literally designed to like

554
00:27:19,400 --> 00:27:22,120
alter the spectrum. 
So you get a dramatic reduction 

555
00:27:22,120 --> 00:27:24,560
in red and infrared, which are 
kind of like the balancing 

556
00:27:24,560 --> 00:27:26,080
forces in full spectrum 
sunlight. 

557
00:27:26,680 --> 00:27:30,920
And you have this phenomenon 
where you're basically isolating

558
00:27:30,920 --> 00:27:34,200
UVA and blue light together and 
you're blocking most, almost all

559
00:27:34,200 --> 00:27:37,240
of the UVB Depends on whether 
you're in a modern car, older 

560
00:27:37,240 --> 00:27:41,880
car, side window windshield, But
you're you're creating the 

561
00:27:41,880 --> 00:27:44,920
environment for accelerated skin
aging. 

562
00:27:45,040 --> 00:27:46,280
Yeah. 
That's what I was just thinking 

563
00:27:46,280 --> 00:27:47,320
and. 
You're increasing the risk of 

564
00:27:47,320 --> 00:27:50,240
skin cancer dramatically. 
Modern dermatology also knows 

565
00:27:50,240 --> 00:27:53,200
about this low emission glass 
because they have literature and

566
00:27:53,200 --> 00:27:56,040
they also recommend that you 
avoid sunlight through glass so 

567
00:27:56,040 --> 00:27:58,920
they have a bit of it correct. 
They should be talking about 

568
00:27:58,920 --> 00:28:01,600
that more and not just avoiding 
the sun altogether. 

569
00:28:01,960 --> 00:28:03,200
Yeah. 
And, and you have that case 

570
00:28:03,200 --> 00:28:05,880
study that I've often referenced
in my content, which is the 

571
00:28:05,880 --> 00:28:07,520
truck driver case study. 
I was just going to ask you 

572
00:28:07,520 --> 00:28:09,560
about that. 
Drove a truck for 28 years most 

573
00:28:09,560 --> 00:28:13,360
of his life and you can 
distinctly see half of his face.

574
00:28:13,360 --> 00:28:17,720
That face the the altered 
spectrum through the window is, 

575
00:28:18,040 --> 00:28:20,000
you know, experiencing 
accelerated skin aging. 

576
00:28:20,320 --> 00:28:22,720
Collagen and Elastin have gone 
out the window completely gone 

577
00:28:23,080 --> 00:28:25,880
relative to his other side of 
the face, which is not getting 

578
00:28:25,880 --> 00:28:28,480
that direct. 
And people always blame the sun,

579
00:28:28,520 --> 00:28:32,200
but they're missing the point 
that the sun is being filtered 

580
00:28:32,200 --> 00:28:33,600
through the glass. 
And so he's getting an 

581
00:28:33,600 --> 00:28:37,280
unbalanced light spectrum, I 
think you said of mostly blue 

582
00:28:37,280 --> 00:28:39,440
light. 
And UVA is what's making it, 

583
00:28:39,720 --> 00:28:42,800
making it through the glass. 
And so that's just blasting him 

584
00:28:42,880 --> 00:28:45,080
for decades and decades, 
accelerating his aging. 

585
00:28:45,640 --> 00:28:48,160
So the problem is not inherently
with UV and blue light. 

586
00:28:48,160 --> 00:28:50,960
This is the key distinction. 
The problem is with the 

587
00:28:50,960 --> 00:28:53,760
disconnection of light 
wavelengths or. 

588
00:28:53,760 --> 00:28:55,040
Other, yeah. 
OK, exactly. 

589
00:28:55,040 --> 00:28:57,240
Because there's always a 
synergistic relationship between

590
00:28:57,240 --> 00:28:58,920
the shorter wavelengths and the 
longer ones. 

591
00:28:59,560 --> 00:29:03,080
The Journal of Investigative 
Dermatology in 1998 has a study 

592
00:29:03,080 --> 00:29:05,440
on this. 
They showed that if you expose 

593
00:29:05,440 --> 00:29:09,000
specific cells to isolated UV, 
they end up becoming damaged. 

594
00:29:09,440 --> 00:29:12,560
But if you add near infrared, 
you precondition them with near 

595
00:29:12,560 --> 00:29:14,360
infrared and do that over 
multiple sessions. 

596
00:29:14,880 --> 00:29:18,560
The cytotoxic effects or cell 
toxic effects are removed 

597
00:29:18,560 --> 00:29:21,760
completely, which means that 
infrared is always balanced with

598
00:29:21,760 --> 00:29:24,240
blue, UV is always balanced with
red. 

599
00:29:24,720 --> 00:29:27,400
There's a synergistic 
relationship to them and the 

600
00:29:27,400 --> 00:29:29,040
whole is greater than the sum of
its parts. 

601
00:29:29,680 --> 00:29:32,160
So the the first mistake people 
make is that they look at blue 

602
00:29:32,160 --> 00:29:36,080
in isolation or UV in isolation,
especially with modern medicine,

603
00:29:36,400 --> 00:29:38,880
and they extrapolate that and 
apply that to spectrum sunlight.

604
00:29:38,880 --> 00:29:40,320
It's a completely different 
game. 

605
00:29:40,760 --> 00:29:41,480
Wow. 
OK. 

606
00:29:41,480 --> 00:29:44,720
So if if you're ever in a 
situation where it's not 

607
00:29:44,720 --> 00:29:48,280
possible to get morning sunlight
for whatever reason, if you do 

608
00:29:48,280 --> 00:29:51,520
red light therapy in the 
morning, does that does that 

609
00:29:51,680 --> 00:29:55,200
have some positive effects in 
terms of prepping your skin for 

610
00:29:55,200 --> 00:29:59,360
the midday sun and reducing some
of the potential negative 

611
00:29:59,360 --> 00:30:03,200
impacts that I don't that you 
could have if you didn't get any

612
00:30:03,200 --> 00:30:06,000
morning sunlight or any any type
of light in the morning? 

613
00:30:06,280 --> 00:30:08,080
It's not a perfect solution, but
I think it's a pretty good 

614
00:30:08,080 --> 00:30:10,120
solution compared to doing 
nothing. 

615
00:30:10,760 --> 00:30:13,720
And in most, in most people's 
cases, I mean, they just, they 

616
00:30:13,720 --> 00:30:16,280
completely ignore the morning 
time and they just go into high 

617
00:30:16,280 --> 00:30:18,040
UV index conditions and then 
sunbathe. 

618
00:30:18,640 --> 00:30:19,920
And that's where you see the 
burns. 

619
00:30:19,920 --> 00:30:22,560
That's where you see 
manifestations of circadian 

620
00:30:22,560 --> 00:30:24,800
disruption in the skin. 
So it's not the sun that's 

621
00:30:24,800 --> 00:30:28,280
inherently causing things like 
melasma or hyperpigmentation, 

622
00:30:28,760 --> 00:30:30,520
it's the fact that you're 
circadian disrupted. 

623
00:30:31,000 --> 00:30:34,120
And considering that the skin is
a circadian organ from the 

624
00:30:34,120 --> 00:30:37,080
epidermis to the hypodermis, 
that's a big problem because 

625
00:30:37,080 --> 00:30:40,040
you're you're you're 
manipulating function of things 

626
00:30:40,040 --> 00:30:41,920
like melanocytes and 
carotenocytes and all this other

627
00:30:41,920 --> 00:30:44,720
stuff. 
OK, let's talk about midday sun.

628
00:30:44,800 --> 00:30:46,840
What's happening with the rays 
in the middle of the day? 

629
00:30:47,400 --> 00:30:50,200
So that's when you have, let's 
say at noon, you have UVA and 

630
00:30:50,200 --> 00:30:53,560
UVB, the most demonized light 
wavelength ranges. 

631
00:30:54,720 --> 00:30:56,200
Both have a long list of health 
benefits. 

632
00:30:56,200 --> 00:30:59,800
It's actually astonishing. 
UVA stimulates nitric oxide in 

633
00:30:59,800 --> 00:31:03,400
the skin, which is a 
vasodilator, opens up the micro 

634
00:31:03,400 --> 00:31:06,320
and macrovasculature to then a 
lot more blood flow into the 

635
00:31:06,320 --> 00:31:08,280
system. 
So that's the one of the most 

636
00:31:08,280 --> 00:31:10,880
powerful things you can do for 
cardiovascular health and just 

637
00:31:10,880 --> 00:31:12,240
prevention of chronic disease 
and. 

638
00:31:12,240 --> 00:31:13,240
That's UVA. 
That's. 

639
00:31:13,240 --> 00:31:17,320
UVA, Both UVA and UVB activate 
the Ponce system, the pro opio 

640
00:31:17,320 --> 00:31:21,360
melanocortin system, which is 
found in the skin, found in the 

641
00:31:21,360 --> 00:31:24,520
brain mainly, but that is 
responsible for creating your 

642
00:31:24,520 --> 00:31:28,160
most powerful peptide hormones 
Beta endorphin cart. 

643
00:31:28,400 --> 00:31:31,240
These are opioid peptides that 
reduce pain, have analgesic 

644
00:31:31,240 --> 00:31:33,960
effects. 
The MSH family, melanocyte 

645
00:31:33,960 --> 00:31:37,280
stimulating hormone family you 
have alpha, beta gamma 

646
00:31:37,280 --> 00:31:40,280
melanocyte stimulating hormone. 
Those are anti-inflammatory. 

647
00:31:40,600 --> 00:31:41,680
You know what's also 
interesting? 

648
00:31:41,800 --> 00:31:45,080
Their appetite suppressants. 
So when you get into the GLP 

649
00:31:45,080 --> 00:31:48,040
conversation, I think that's 
that's a little interesting 

650
00:31:48,040 --> 00:31:50,320
segue. 
They also have a long list of of

651
00:31:50,320 --> 00:31:53,320
health benefits that I can't 
remember, but that's. 

652
00:31:53,320 --> 00:31:54,800
Fascinating. 
I've never heard any of that. 

653
00:31:54,800 --> 00:31:59,280
I've only heard that UVA is 
responsible for vitamin D, but 

654
00:31:59,560 --> 00:32:01,240
you're talking about all these 
like peptides. 

655
00:32:01,240 --> 00:32:05,640
Do we make these peptides any 
other way or is it just from UVB

656
00:32:05,680 --> 00:32:08,400
rays that we're able to create 
them in our systems so. 

657
00:32:08,400 --> 00:32:10,120
Just just a little adjustment 
there. 

658
00:32:10,120 --> 00:32:13,120
UVB is the only light waving 
range responsible for vitamin D.

659
00:32:13,560 --> 00:32:14,400
Right. 
Yeah, yeah, yeah. 

660
00:32:14,600 --> 00:32:17,200
Did I say UVAUVAI? 
Think you said UVA but but 

661
00:32:17,320 --> 00:32:20,800
totally fine. 
UV in general activates the POM 

662
00:32:20,800 --> 00:32:23,360
C system so there's no 
differentiation that the body 

663
00:32:23,360 --> 00:32:24,960
has. 
But when it comes to the 

664
00:32:24,960 --> 00:32:27,920
different effects like UVB for 
vitamin D3, that's where you 

665
00:32:27,920 --> 00:32:31,000
have more of a targeted approach
where you want to be out during 

666
00:32:31,000 --> 00:32:32,760
UVB if you need to make vitamin 
D. 

667
00:32:33,040 --> 00:32:35,520
Which we all do, right? 
Of course you you can't be out 

668
00:32:35,520 --> 00:32:37,600
at UVA or Sunrise and make 
vitamin D. 

669
00:32:37,600 --> 00:32:38,760
That's a completely different 
ball game. 

670
00:32:39,240 --> 00:32:44,040
Yeah, and UVB is also the ray 
that gives us a tan, right? 

671
00:32:45,400 --> 00:32:49,880
It's interesting because UVA 
kind of, I think UVA kind of 

672
00:32:49,880 --> 00:32:54,080
bronzes or or creates the color 
around the tan and then UVB like

673
00:32:54,880 --> 00:32:56,840
solidifies the tan. 
I'm not sure how it's 

674
00:32:56,840 --> 00:32:58,200
differentiated. 
I haven't looked into it 

675
00:32:58,200 --> 00:33:00,400
recently, but both are 
responsible for tanning in 

676
00:33:00,400 --> 00:33:01,760
different ways. 
OK, OK. 

677
00:33:01,800 --> 00:33:10,000
So just to recap, UVA and UVB 
midday, the UVB is responsible 

678
00:33:10,000 --> 00:33:15,200
for vitamin D synthesis within 
the skin and then both UVA and 

679
00:33:15,200 --> 00:33:20,880
UVB together create or enable us
to create all of these peptides 

680
00:33:21,080 --> 00:33:24,680
that are anti-inflammatory 
appetite suppressing. 

681
00:33:25,680 --> 00:33:31,040
UVA is responsible for nitric 
oxide production and without in 

682
00:33:31,040 --> 00:33:33,640
the absence of midday sun, we're
not able to do any of that. 

683
00:33:34,000 --> 00:33:35,480
Is that true? 
They're they're uniquely 

684
00:33:35,520 --> 00:33:38,600
distinct to UV light, which is 
why I think it's kind of absurd 

685
00:33:38,600 --> 00:33:41,200
to demonize them right from the 
mainstream dermatology 

686
00:33:41,200 --> 00:33:43,040
perspective. 
Yeah, I was just thinking that's

687
00:33:43,040 --> 00:33:46,000
a lot of benefits that people 
are missing out on. 

688
00:33:46,160 --> 00:33:47,040
Oh. 
I've I've got plenty of 

689
00:33:47,040 --> 00:33:49,280
contradictions according to the 
mainstream evidence. 

690
00:33:49,600 --> 00:33:51,880
Like you have evidence showing 
that UVA and UVB are great for 

691
00:33:51,880 --> 00:33:54,760
skin health. 
Like UV combined with blue light

692
00:33:54,760 --> 00:33:57,160
in modern dermatology literature
has been shown to actually 

693
00:33:57,440 --> 00:34:00,240
destroy the the bacteria 
responsible for acne. 

694
00:34:00,880 --> 00:34:03,520
I've heard that about blue 
light, but it has to be mixed 

695
00:34:03,520 --> 00:34:06,800
with. 
UV Well, the the research shows 

696
00:34:06,800 --> 00:34:10,679
that UVA with blue destroys the 
bacteria responsible for acne 

697
00:34:10,679 --> 00:34:13,719
and improves skin outcomes. 
Which is interesting because 

698
00:34:13,719 --> 00:34:16,719
modern dermatology says that the
worst thing for my skin and my 

699
00:34:16,719 --> 00:34:19,000
skin health is UVA and UVB, 
right? 

700
00:34:19,000 --> 00:34:21,520
So that's one contradiction in 
the long list of contradictions 

701
00:34:21,520 --> 00:34:22,760
that we have to try to square 
away. 

702
00:34:23,159 --> 00:34:25,880
Right, yeah, so they're saying, 
they're saying like in 

703
00:34:25,880 --> 00:34:29,360
isolation, do this and it'll be 
good for your acne, but still. 

704
00:34:29,400 --> 00:34:30,719
But actually don't go out in the
sun. 

705
00:34:31,159 --> 00:34:33,199
Yeah, and it's even more 
ridiculous because if you go to 

706
00:34:33,480 --> 00:34:37,639
to dermatology clinics, they 
will have devices with isolated 

707
00:34:37,639 --> 00:34:42,440
red, isolated infrared, isolated
UVAUVB, blue light. 

708
00:34:43,080 --> 00:34:44,880
Yet on the other hand, they're 
going to demonize the full 

709
00:34:44,880 --> 00:34:48,159
spectrum that's made perfectly 
by God for a human species 

710
00:34:48,159 --> 00:34:50,840
that's circadian in nature. 
So again, that's another 

711
00:34:50,840 --> 00:34:54,440
contradiction. 
They also, you know, they, 

712
00:34:54,440 --> 00:34:58,360
they've also been shown to heal 
vitiligo with narrowband UVB. 

713
00:34:59,600 --> 00:35:02,960
And vitiligo, OK, that's like 
the white pigmentation, the 

714
00:35:02,960 --> 00:35:06,200
really light pigmentation that 
people can get on their skin. 

715
00:35:06,840 --> 00:35:08,960
Yeah, I think, I think it's just
fundamentally a dysfunction of 

716
00:35:08,960 --> 00:35:11,200
melanocytes. 
So melanocytes create melanin. 

717
00:35:11,680 --> 00:35:15,120
And so if you have some sort of 
circadian disruption in the skin

718
00:35:15,600 --> 00:35:17,760
and you impact melanocytes, 
which are under circadian 

719
00:35:17,760 --> 00:35:20,160
control, meaning they're meant 
to do certain things during the 

720
00:35:20,160 --> 00:35:23,040
day, certain things during the 
night, you can get some sort of 

721
00:35:23,040 --> 00:35:26,080
effect like vitiligo or melasma,
hypo, hyperpigmentation. 

722
00:35:26,520 --> 00:35:28,040
So it just depends on the person
themselves. 

723
00:35:28,400 --> 00:35:30,880
That is, that is wild, all of 
this. 

724
00:35:30,920 --> 00:35:33,400
I mean, like, and as you're 
talking about, I'm like, yeah, 

725
00:35:33,400 --> 00:35:36,640
I'd, I've experienced that. 
Like I, I feel like I am less 

726
00:35:36,640 --> 00:35:40,680
hungry when I'm outdoors versus 
when I'm indoors under 

727
00:35:40,680 --> 00:35:43,640
artificial light. 
And there's people who've taken 

728
00:35:43,640 --> 00:35:46,640
that to an extreme right and say
like they they're like, what do 

729
00:35:46,640 --> 00:35:48,920
they call themselves? 
There's a term. 

730
00:35:49,040 --> 00:35:51,800
Or something. 
There's something else where 

731
00:35:51,840 --> 00:35:52,880
rich, maybe you can look that 
up. 

732
00:35:52,880 --> 00:35:56,720
People who like they get their 
food from oh. 

733
00:35:56,720 --> 00:35:58,840
Breathetarians. 
Maybe. 

734
00:35:59,320 --> 00:36:03,040
Breathetarians, yeah. 
It's something funny, but I 

735
00:36:03,040 --> 00:36:07,640
mean, obviously we also need 
food, but I think it's a, a good

736
00:36:07,640 --> 00:36:09,680
thing to keep in mind if you, if
you're someone who struggles 

737
00:36:09,680 --> 00:36:13,560
with like, you know, having a, a
raging appetite, maybe you're 

738
00:36:13,560 --> 00:36:16,240
just not getting enough sun. 
Yeah, and I'm not, I'm not going

739
00:36:16,240 --> 00:36:19,240
to demonize things like GLP one 
or GLP 2 or GLP three, you know,

740
00:36:19,240 --> 00:36:20,640
medications. 
I think they have their place. 

741
00:36:21,040 --> 00:36:23,320
But we need to understand that 
there are fundamentals to this 

742
00:36:23,320 --> 00:36:26,400
game. 
And so there's a lot that people

743
00:36:26,400 --> 00:36:30,200
can do that they have not been 
taught because all they're 

744
00:36:30,200 --> 00:36:34,960
they're, you know, shown is 
avoid sun where SPF, which by 

745
00:36:34,960 --> 00:36:36,920
the way, SPF is very interesting
because. 

746
00:36:36,920 --> 00:36:40,360
I want to talk about SPF. 
SPF, even the lowest level SPF 

747
00:36:40,360 --> 00:36:45,680
15 blocks at least 90% of UVB. 
Again UVB is the only light 

748
00:36:45,680 --> 00:36:48,480
wavelength range responsible for
vitamin D production. 

749
00:36:49,360 --> 00:36:51,760
So how are we going to produce 
an anti cancer, 

750
00:36:51,760 --> 00:36:57,240
anti-inflammatory, antioxidant, 
vitamin D hormone in the body if

751
00:36:57,240 --> 00:37:00,320
we're using SPF religiously? 
That's SPF 15. 

752
00:37:00,960 --> 00:37:04,920
SPF 50 is like 9899% blockage of
UVB. 

753
00:37:05,480 --> 00:37:08,000
And most sunscreens, chemical 
sunscreens. 

754
00:37:08,000 --> 00:37:11,280
They're really good at blocking 
UVB, but not necessarily 

755
00:37:11,360 --> 00:37:14,760
blocking. 
Good at blocking UVA and so I 

756
00:37:14,760 --> 00:37:16,680
want to talk to you about 
sunscreen We may have a little 

757
00:37:16,680 --> 00:37:18,200
bit of different opinions on 
sunscreen. 

758
00:37:19,280 --> 00:37:22,320
You know, we, we offer a 
sunscreen, it's a zinc oxide 

759
00:37:22,320 --> 00:37:24,440
based sunscreen. 
So it provides more of that 

760
00:37:24,440 --> 00:37:28,560
physical barrier. 
And how I see how I see it is I 

761
00:37:28,560 --> 00:37:30,600
am not someone who uses it 
religiously. 

762
00:37:31,760 --> 00:37:33,440
You know, it's one of our most 
popular products. 

763
00:37:33,440 --> 00:37:37,520
I think it, it has a place and 
I, I use it sometimes on myself 

764
00:37:37,520 --> 00:37:40,600
and my kids, but I'm not 
covering myself in SPF every 

765
00:37:40,600 --> 00:37:42,880
time I'm outside. 
Like far from it. 

766
00:37:43,240 --> 00:37:48,360
When we were just in Kauai, I 
think I used it twice out of the

767
00:37:48,360 --> 00:37:50,200
whole, the, the 10 days we were 
there. 

768
00:37:50,640 --> 00:37:53,960
And it was for the purpose of 
convenience when I used it. 

769
00:37:53,960 --> 00:37:58,440
So like, if I'm out on the beach
for a long time and I sense that

770
00:37:58,680 --> 00:38:01,160
this is going to be like, too, 
I'm going to burn from being 

771
00:38:01,160 --> 00:38:04,520
outside this much, I'll apply a 
little bit to like, maybe my 

772
00:38:04,520 --> 00:38:08,440
shoulders, my chest, just the 
areas that I know that I'm 

773
00:38:08,440 --> 00:38:09,920
personally susceptible to 
sunburn. 

774
00:38:09,920 --> 00:38:12,000
And I don't put it on my. 
Well, yeah, I don't really put 

775
00:38:12,000 --> 00:38:13,320
it on my face because I'm 
usually wearing a hat. 

776
00:38:13,960 --> 00:38:16,360
And I'll put it on my children 
when I know they're kind of at 

777
00:38:16,360 --> 00:38:20,280
their threshold just so that we 
can continue to enjoy our day at

778
00:38:20,280 --> 00:38:23,160
the beach. 
And I like zinc oxide because it

779
00:38:23,160 --> 00:38:25,120
offers, like, that physical 
barrier. 

780
00:38:25,280 --> 00:38:29,480
So I almost see it as covering 
up like protective clothing in a

781
00:38:29,480 --> 00:38:32,920
less effective way. 
Like obviously exactly like it 

782
00:38:32,920 --> 00:38:37,080
it sits on, it acts as an actual
like physical blocking blocker 

783
00:38:37,080 --> 00:38:40,560
to the skin versus chemical 
sunscreens that absorb the rays 

784
00:38:40,560 --> 00:38:43,520
and undergo a chemical reaction 
in the skin, which has all these

785
00:38:43,680 --> 00:38:47,720
carcinogenic byproducts. 
So I think sunscreen can be a 

786
00:38:47,720 --> 00:38:52,360
tool to use when needed, but I 
don't think that people should 

787
00:38:52,360 --> 00:38:55,000
rely on it and obsessively wear 
it either. 

788
00:38:56,280 --> 00:38:58,320
I, I think your take is more 
common sense. 

789
00:38:59,040 --> 00:39:02,120
I, I think number one, I'm 
always an advocate of physical 

790
00:39:02,120 --> 00:39:04,600
sunscreens when you haven't had 
had enough sun. 

791
00:39:05,160 --> 00:39:08,000
So, you know, clothing shade, 
that's by far the most effective

792
00:39:08,000 --> 00:39:10,240
thing. 
I think it's not a problem to 

793
00:39:10,240 --> 00:39:13,720
use zinc oxide if it's 
infrequent and you understand 

794
00:39:13,720 --> 00:39:15,640
you, you have the circadian 
foundation at play. 

795
00:39:16,320 --> 00:39:18,600
So the big, the big, you know, 
area I. 

796
00:39:18,640 --> 00:39:19,800
Want to? 
I want to hear your take. 

797
00:39:20,360 --> 00:39:23,360
I take a very unconventional 
approach, but it's all based on 

798
00:39:23,360 --> 00:39:24,760
1st principle, circadian 
biology. 

799
00:39:25,240 --> 00:39:26,520
So again, I mentioned the 
morning time. 

800
00:39:27,080 --> 00:39:31,520
Well before we even get into 
that, I view sunbathing as a 

801
00:39:31,520 --> 00:39:34,520
training session. 
So you know, during a training 

802
00:39:34,520 --> 00:39:37,360
session, we use a principle 
known as progressive overload. 

803
00:39:37,800 --> 00:39:40,360
You don't immediately go into 
the gym as a novice and squat 

804
00:39:40,360 --> 00:39:43,920
215, whether it's back or front 
squat, because you're going to 

805
00:39:43,920 --> 00:39:46,840
hurt yourself. 
Progressive overload dictates 

806
00:39:46,840 --> 00:39:49,320
that you #1 warm up for the 
session. 

807
00:39:49,440 --> 00:39:51,160
That's what the AM sunrise 
serves as. 

808
00:39:51,160 --> 00:39:53,800
You're warming the skin up and 
preparing all the circadian 

809
00:39:53,800 --> 00:39:59,040
clocks in the skin to, you know,
be prepared for UV to expect 

810
00:39:59,040 --> 00:40:03,000
upcoming UV. 
The midday UVUVA and UVB 

811
00:40:03,000 --> 00:40:06,040
exposure are the training 
session where you have to be 

812
00:40:06,040 --> 00:40:07,720
very, you know, intentional 
about it. 

813
00:40:07,720 --> 00:40:10,840
You have to be diligent. 
You just can't be dumb about it 

814
00:40:11,120 --> 00:40:12,520
because you're going to burn 
otherwise. 

815
00:40:13,040 --> 00:40:16,080
And then you do that 
consistently over time to then 

816
00:40:16,080 --> 00:40:19,440
build up your melanin, build up 
your capacity and ability to, to

817
00:40:19,440 --> 00:40:21,800
spend more time in the sun. 
And then the night time is the 

818
00:40:21,800 --> 00:40:24,000
recovery phase. 
You don't build muscle in the 

819
00:40:24,000 --> 00:40:25,440
gym. 
You build muscle when you're 

820
00:40:25,440 --> 00:40:28,000
asleep, when growth hormone is 
activated and you're, you're 

821
00:40:28,000 --> 00:40:30,880
repairing. 
And so that, that midday portion

822
00:40:30,880 --> 00:40:34,280
is like the stimulus for me to 
produce melanin and make D3 and,

823
00:40:34,280 --> 00:40:35,760
and do all these good, great 
things. 

824
00:40:36,760 --> 00:40:39,000
But how many people know that? 
They don't know about the 

825
00:40:39,000 --> 00:40:40,240
morning. 
They don't know how to approach 

826
00:40:40,240 --> 00:40:42,000
them a day. 
They don't use progressive 

827
00:40:42,000 --> 00:40:43,240
overload. 
They don't know about night time

828
00:40:43,240 --> 00:40:46,200
darkness. 
And like, you know, bright days 

829
00:40:46,200 --> 00:40:49,360
and dark nights, your skin 
doesn't repair itself, repair 

830
00:40:49,360 --> 00:40:52,000
itself comprehensively, unless 
you have dark nights, 

831
00:40:52,920 --> 00:40:56,200
Melanocytes, carotenocytes, you 
know, every layer of the skin is

832
00:40:56,200 --> 00:40:58,800
designed to actually heal itself
and regenerate. 

833
00:40:59,280 --> 00:41:02,360
DNA repair is supposed to happen
fundamentally at night time. 

834
00:41:03,200 --> 00:41:06,600
But, you know, in a modern life 
where we're basically bombarded 

835
00:41:06,600 --> 00:41:09,320
with artificial light, you're 
not getting that repair. 

836
00:41:10,000 --> 00:41:13,080
And that's the problem that I 
fundamentally think about, 

837
00:41:13,080 --> 00:41:15,240
because people are just not 
educated on this. 

838
00:41:16,160 --> 00:41:21,120
So with sunscreen, what? 
Where do you what's your biggest

839
00:41:21,120 --> 00:41:25,040
issue with people who aren't 
doing these things to prep their

840
00:41:25,040 --> 00:41:26,760
skin in the morning? 
They're not getting the morning 

841
00:41:26,760 --> 00:41:30,480
sunlight and then they go out 
midday and slather sunscreen on 

842
00:41:30,480 --> 00:41:33,680
and think they're good to go. 
But what's the issue there? 

843
00:41:34,760 --> 00:41:37,080
There are a few problems that I 
have with sunscreen whether it's

844
00:41:37,560 --> 00:41:40,280
conventional, you know chemical 
based or mineral based. 

845
00:41:41,400 --> 00:41:44,240
Number one, I think that we are 
creating some sort of alteration

846
00:41:44,240 --> 00:41:46,480
to the spectrum in the same way 
that we are low emission glass. 

847
00:41:47,080 --> 00:41:50,520
So if you look at what you know 
these these ingredients are 

848
00:41:50,520 --> 00:41:53,560
designed to do, they're designed
to block UVA and UVB, but then 

849
00:41:53,560 --> 00:41:55,440
there's an alteration to the 
full spectrum that happens as a 

850
00:41:55,440 --> 00:41:58,120
result of that, which is why I'm
personally not an advocate of 

851
00:41:58,120 --> 00:42:01,080
blocking UVA and UVB unless 
through physical means. 

852
00:42:01,640 --> 00:42:04,920
So that's one thing most 
sunscreens don't touch blue 

853
00:42:04,920 --> 00:42:07,560
light, which is a short, high 
energy wavelength that 

854
00:42:07,560 --> 00:42:10,240
penetrates the skin. 
What impact does that have? 

855
00:42:10,560 --> 00:42:12,440
We don't have any research to 
show for it so. 

856
00:42:12,720 --> 00:42:14,040
Does zinc oxide block blue 
light? 

857
00:42:14,920 --> 00:42:17,280
I don't think zinc oxide is 
designed to block blue, only UV 

858
00:42:17,280 --> 00:42:19,960
and UVB from what I've seen. 
And so that's something to 

859
00:42:19,960 --> 00:42:23,320
consider, which is why I 
recommend infrequent use because

860
00:42:23,320 --> 00:42:25,560
if you do the right circadian 
stuff and you have the right 

861
00:42:25,560 --> 00:42:29,160
principles in place, you build 
more melanin, which is a photo 

862
00:42:29,160 --> 00:42:32,560
protective, you know, strategy. 
You melanin, which is 

863
00:42:32,560 --> 00:42:35,520
responsible for the blacks and 
Browns in nature, blocks 99.9% 

864
00:42:35,520 --> 00:42:39,760
of UV, pheo melanin and lighter 
skin people around 20 to 40%, 

865
00:42:40,080 --> 00:42:42,240
which is why they need to be 
more intentional about this. 

866
00:42:42,880 --> 00:42:46,080
But you can avoid burns, you can
get more time in the sun with 

867
00:42:46,080 --> 00:42:48,880
UV, You can have better outcomes
across the board. 

868
00:42:49,200 --> 00:42:51,680
And I'm not speaking as someone 
who's, you know, thinking about 

869
00:42:51,680 --> 00:42:54,640
this more theoretically. 
I'm practically A clinician 

870
00:42:54,640 --> 00:42:57,760
without any of the titles to my 
name because I work with people 

871
00:42:57,760 --> 00:43:00,080
one to one as well. 
I've gotten redheads to the 

872
00:43:00,080 --> 00:43:02,360
point where they don't burn at 
all and they can spend more time

873
00:43:02,360 --> 00:43:03,520
under UV. 
No way. 

874
00:43:04,040 --> 00:43:07,040
Redheads, the most susceptible 
skin type to burning. 

875
00:43:07,680 --> 00:43:10,640
How do we burn that? 
We just religiously focus on 

876
00:43:10,640 --> 00:43:14,000
that AM priming, you know, at 
least 20 to 3040 minutes. 

877
00:43:15,080 --> 00:43:18,760
We microdose midday UV and then 
you build up progressively 

878
00:43:18,800 --> 00:43:20,160
progressive overload at its 
finest. 

879
00:43:20,520 --> 00:43:23,600
And then during night time you 
make it really dark. 

880
00:43:24,000 --> 00:43:27,240
You have LOLUX incandescents, 
you have fire light, you have no

881
00:43:27,240 --> 00:43:30,440
artificial blue light, which 
would then disrupt the skin and 

882
00:43:30,440 --> 00:43:34,400
disrupt that DNA repair process.
So all of this just points to 

883
00:43:34,440 --> 00:43:36,280
hormesis. 
Are you familiar with hormesis? 

884
00:43:36,960 --> 00:43:39,160
Same thing with sauna, same 
thing with exercise, same thing 

885
00:43:39,160 --> 00:43:41,200
with cruciferous vegetable 
intake. 

886
00:43:41,880 --> 00:43:44,400
But The thing is, I don't see 
mainstream dermatologists or 

887
00:43:44,400 --> 00:43:47,200
mainstream authorities putting 
billboards up about how 

888
00:43:47,200 --> 00:43:51,040
dangerous, you know, broccoli is
or how dangerous squats are or 

889
00:43:51,040 --> 00:43:54,080
sauna use. 
So it's it's just ridiculous 

890
00:43:54,080 --> 00:43:59,040
from my perspective. 
I love that analogy of seeing 

891
00:43:59,040 --> 00:44:02,840
the midday sun as like the 
training session and the morning

892
00:44:02,840 --> 00:44:05,760
sun as the warm up and then 
night time as the recovery. 

893
00:44:07,200 --> 00:44:10,400
What What about sunset? 
What type of rays are present at

894
00:44:10,400 --> 00:44:13,040
sunset and is it important to be
outside during that time? 

895
00:44:13,440 --> 00:44:16,280
I strongly recommend it just 
because I think most people are 

896
00:44:16,280 --> 00:44:18,680
gravitated towards it like they 
gravitate towards the sunset. 

897
00:44:19,840 --> 00:44:21,520
You know, it's funny, we 
demonize the sun all the time, 

898
00:44:21,520 --> 00:44:25,040
but when it comes to sunrise or 
or sunset, everyone's flocking 

899
00:44:25,040 --> 00:44:27,560
to observe full spectrum light 
at its finest. 

900
00:44:27,560 --> 00:44:30,640
So the spectrum is kind of 
similar to sunrise to be honest.

901
00:44:30,640 --> 00:44:33,400
Almost identical. 
You have mostly red and infrared

902
00:44:33,720 --> 00:44:36,920
orange yellow. 
But again, the sunset is 

903
00:44:36,920 --> 00:44:40,760
different from a circadian 
timing perspective because the 

904
00:44:40,760 --> 00:44:45,200
body is is basically receiving 
that that spectrum and preparing

905
00:44:45,200 --> 00:44:49,160
for endogenous melatonin 
production from the pineal 

906
00:44:49,160 --> 00:44:50,960
gland. 
So it's almost like a signal to 

907
00:44:50,960 --> 00:44:54,760
start and prepare for for 
nighttime darkness, whereas 

908
00:44:55,000 --> 00:44:57,640
morning sunrise is a is a signal
to prepare for the daytime. 

909
00:44:58,040 --> 00:45:01,640
I've noticed too that if I do, 
if I wake up in the middle of 

910
00:45:01,640 --> 00:45:03,960
the night, which doesn't happen 
as much anymore, but used to 

911
00:45:03,960 --> 00:45:05,960
happen, sometimes I'd wake up, 
couldn't go back to sleep. 

912
00:45:06,320 --> 00:45:09,520
And I found that if I used a red
light device, I would fall back 

913
00:45:09,520 --> 00:45:12,320
asleep. 
But I think I've also, I've 

914
00:45:12,320 --> 00:45:16,240
heard you or someone say that 
red light can inhibit melatonin.

915
00:45:16,960 --> 00:45:18,360
Is that a thing? 
Or maybe it was. 

916
00:45:19,720 --> 00:45:21,400
Yeah, I thought I heard that 
from somewhere. 

917
00:45:21,400 --> 00:45:23,920
And then I was like, huh, That 
doesn't match up with my 

918
00:45:23,920 --> 00:45:26,440
experience of I feel like it 
puts me to sleep. 

919
00:45:27,560 --> 00:45:31,200
On one hand, I think the lux 
levels, lux is just a reference 

920
00:45:31,200 --> 00:45:34,120
to light intensity. 
Melatonin suppression is 

921
00:45:34,120 --> 00:45:37,000
fundamentally about light 
intensity along with spectrum of

922
00:45:37,000 --> 00:45:40,080
light. 
So the spectrum of light is not 

923
00:45:40,080 --> 00:45:42,200
a problem from a 
photobiomodulation perspective 

924
00:45:42,200 --> 00:45:44,920
at night, but it's a light 
intensity that I think could 

925
00:45:44,920 --> 00:45:48,360
potentially disrupt melatonin. 
It may be more sensitive 

926
00:45:48,360 --> 00:45:51,640
individuals, but either way I 
think you know if it's working 

927
00:45:51,640 --> 00:45:54,720
for you, just keep doing it as 
long as you're not shining any 

928
00:45:54,720 --> 00:45:56,040
artificial blue light at 
yourself. 

929
00:45:56,600 --> 00:46:00,360
No, definitely not. 
Outside of prepping your skin 

930
00:46:00,360 --> 00:46:02,880
with morning sunlight, what else
can we do to prevent sunburns? 

931
00:46:04,480 --> 00:46:06,960
Again, progressive overload 
applied to like you need to 

932
00:46:06,960 --> 00:46:10,480
really understand how much UVA 
and UVB you can handle. 

933
00:46:10,840 --> 00:46:15,000
Yeah, the, the thing that people
ask me all the time is like, OK,

934
00:46:15,000 --> 00:46:18,400
what should I do in the event 
that I'm about to burn? 

935
00:46:18,960 --> 00:46:21,320
The point is to prevent yourself
from being in the situation 

936
00:46:21,320 --> 00:46:24,600
where you're close to burning. 
That's the entire point of why 

937
00:46:24,600 --> 00:46:28,360
we use physical protection, 
whether it's clothing shade. 

938
00:46:28,840 --> 00:46:31,440
The way I approach summertime, 
for example, is I sunbathe in 

939
00:46:31,440 --> 00:46:34,440
very high UV index environments 
with the circadian line 

940
00:46:34,440 --> 00:46:38,240
framework, but I seek shade and 
I seek sun. 

941
00:46:38,680 --> 00:46:41,440
I go back and forth. 
Now, some people don't have the 

942
00:46:41,440 --> 00:46:44,800
ability to spend as much time 
outside as me, say lighter skin 

943
00:46:44,800 --> 00:46:47,320
people, but I do think that they
can actually build up to that 

944
00:46:47,320 --> 00:46:50,280
point. 
So, you know, seeking sun and 

945
00:46:50,280 --> 00:46:52,680
seeking shade is a fundamental 
that every animal on the planet 

946
00:46:53,120 --> 00:46:55,720
that's diurnal does. 
So we just have to really 

947
00:46:55,720 --> 00:46:58,880
connect with our intuition on 
that end and then implement a 

948
00:46:58,880 --> 00:47:00,640
lot of the other circadian 
lining principles. 

949
00:47:01,200 --> 00:47:04,280
What's your take on sunglasses? 
Are sunglasses making people 

950
00:47:04,280 --> 00:47:06,560
more susceptible to sunburns? 
Yes. 

951
00:47:06,560 --> 00:47:08,560
It's not conspiracy theory. 
It's not woo. 

952
00:47:09,600 --> 00:47:13,280
When you wear sunglasses, you're
blocking peripheral UV light 

953
00:47:13,280 --> 00:47:17,040
from entering into the eyes, 
which then gets to various areas

954
00:47:17,040 --> 00:47:20,280
in the brain like the 
hypothalamus, pituitary, and 

955
00:47:20,320 --> 00:47:23,320
funny enough, the pumsy system. 
You're preventing UV light from 

956
00:47:23,320 --> 00:47:27,400
hitting the Ponzi system, which 
then produces alpha MSH and beta

957
00:47:27,400 --> 00:47:29,760
and gamma MSH, which produce 
melanin, which is 

958
00:47:29,760 --> 00:47:32,800
photoprotective. 
So you're preventing your body 

959
00:47:32,800 --> 00:47:36,480
from making melanin by wearing 
sunglasses, which is it's. 

960
00:47:36,480 --> 00:47:38,280
Harder to get tan with 
sunglasses then. 

961
00:47:39,680 --> 00:47:41,680
Theoretically maybe, but I don't
know. 

962
00:47:41,880 --> 00:47:45,120
I haven't seen if if people can 
tan with sunglasses on, but I do

963
00:47:45,120 --> 00:47:47,480
know that it increases risk of 
of burns for sure. 

964
00:47:48,240 --> 00:47:51,800
And the thing about this is that
the the skin, eyes and brain are

965
00:47:51,800 --> 00:47:55,760
one unit they they're referred 
to as neuro ectoderm, which 

966
00:47:55,760 --> 00:47:58,680
means that when you're an embryo
in your mother's womb, all three

967
00:47:58,680 --> 00:48:00,960
of those things are made of the 
same tissue fundamentally. 

968
00:48:01,480 --> 00:48:04,840
So there's a bi bi directional 
relationship between all three 

969
00:48:04,840 --> 00:48:06,240
of those elements in the body. 
The. 

970
00:48:06,320 --> 00:48:09,240
Skin, brain and eyes. 
And so whatever you do to impact

971
00:48:09,240 --> 00:48:11,800
light getting into the eyes will
have an impact on the brain and 

972
00:48:11,800 --> 00:48:14,400
the skin. 
Whatever you do to impact light 

973
00:48:14,400 --> 00:48:18,400
on the skin will have an impact 
on the brain and the eyes, so 

974
00:48:18,400 --> 00:48:19,880
there's a bi directional 
relationship there. 

975
00:48:20,120 --> 00:48:23,400
How does diet influence our 
susceptibility to sunburn? 

976
00:48:24,760 --> 00:48:26,480
I think it's common sense. 
I think you don't want to be a 

977
00:48:26,480 --> 00:48:28,600
consuming inflammatory fats 
because they're going to create 

978
00:48:28,880 --> 00:48:30,280
chronic inflammation in your 
system. 

979
00:48:30,800 --> 00:48:34,120
If you are chronically inflamed,
then you're likely to, you know,

980
00:48:34,120 --> 00:48:36,320
more likely to burn from 
something as powerful as UVA and

981
00:48:36,320 --> 00:48:39,040
UVB. 
Yeah, but I don't think you have

982
00:48:39,040 --> 00:48:41,120
to be religious about avoiding 
seed oils per SE. 

983
00:48:41,400 --> 00:48:43,600
I think if you're 80 to 90% of 
the way there, then you're 

984
00:48:43,600 --> 00:48:47,080
totally fine because I've worked
with people who, you know, have 

985
00:48:47,080 --> 00:48:50,320
that 10 to 20% in there, but 
they don't burn because again, 

986
00:48:50,320 --> 00:48:52,960
there are things more 
fundamental to this work, which 

987
00:48:52,960 --> 00:48:56,040
is why I place light above 
nutrition from a hierarchy 

988
00:48:56,040 --> 00:48:57,920
perspective. 
At the end of the day, where 

989
00:48:57,920 --> 00:49:00,400
does your food come from? 
Photosynthetic reaction, 

990
00:49:00,800 --> 00:49:04,080
photosynthesis. 
So I, I think light and in the 

991
00:49:04,080 --> 00:49:07,520
circadian stuff is fundamental 
because it's a foundation upon 

992
00:49:07,600 --> 00:49:10,720
which the body works. 
Every organs, cell tissue in the

993
00:49:10,720 --> 00:49:12,240
body is controlled by circadian 
mechanism. 

994
00:49:12,240 --> 00:49:14,360
So. 
Yeah, I know. 

995
00:49:14,400 --> 00:49:17,520
I I'm, I'm starting to feel that
way more and more the more that 

996
00:49:17,520 --> 00:49:19,080
I try to align myself with the 
sun. 

997
00:49:19,080 --> 00:49:21,960
I'm like, this is big. 
Like people are missing this. 

998
00:49:22,200 --> 00:49:23,920
They understand that food 
matters. 

999
00:49:23,920 --> 00:49:25,280
They understand that exercise 
matters. 

1000
00:49:25,280 --> 00:49:28,280
They don't understand how much 
the sun matters. 

1001
00:49:28,680 --> 00:49:30,600
And. 
They don't understand that the 

1002
00:49:30,600 --> 00:49:33,040
sun and the light and dark cycle
control exercise and food. 

1003
00:49:33,720 --> 00:49:36,680
OK, tell me more. 
You know, you can change your 

1004
00:49:36,680 --> 00:49:39,280
you can change your reaction to 
a certain food through blood 

1005
00:49:39,280 --> 00:49:41,880
sugar and insulin by simply 
changing the light environment. 

1006
00:49:42,320 --> 00:49:44,640
Again, red light can lower 
postprandial blood glucose. 

1007
00:49:45,080 --> 00:49:48,000
If I put you under isolated blue
light at night, you're going to 

1008
00:49:48,000 --> 00:49:51,640
get a dramatically increased 
rise in blood sugar and then 

1009
00:49:51,640 --> 00:49:54,440
insulin as a result. 
Insulin, for example, is not 

1010
00:49:54,440 --> 00:49:56,840
supposed to be active at night. 
You're not supposed to be eating

1011
00:49:56,840 --> 00:49:58,880
at night. 
And that's a very controversial 

1012
00:49:58,880 --> 00:50:00,920
take, but. 
Well it can suppress melatonin, 

1013
00:50:00,920 --> 00:50:01,760
right? 
Exactly. 

1014
00:50:02,440 --> 00:50:05,800
That's why I've noticed when I 
fast for an entire day I fall 

1015
00:50:05,800 --> 00:50:09,120
asleep. 
So easily and I sleep so well 

1016
00:50:09,120 --> 00:50:13,160
and I don't need as much sleep. 
I feel just as rested on 6 hours

1017
00:50:13,160 --> 00:50:16,200
of sleep than I would on 8 hours
of sleep when I fasted. 

1018
00:50:16,560 --> 00:50:19,480
And is that just because my 
melatonin levels are off the 

1019
00:50:19,480 --> 00:50:21,160
charts because my insulin is 
lower? 

1020
00:50:21,480 --> 00:50:23,200
I'd say so. 
I think that's a big part of it,

1021
00:50:23,600 --> 00:50:25,040
reduction in inflammation and 
whatnot. 

1022
00:50:25,440 --> 00:50:28,600
But also like exercise is 
controlled by circadian 

1023
00:50:28,600 --> 00:50:30,720
mechanisms. 
All of your muscles, all of your

1024
00:50:30,720 --> 00:50:32,840
tendons, ligaments, they all 
have circadian clocks. 

1025
00:50:33,360 --> 00:50:36,080
So like, which one? 
Which one gets placed higher in 

1026
00:50:36,080 --> 00:50:38,880
the hierarchy? 
Is it the exercise for its own 

1027
00:50:38,880 --> 00:50:41,280
sake? 
Or do we look deeper into how 

1028
00:50:41,680 --> 00:50:44,800
circadian mechanisms control the
function of your ligaments, 

1029
00:50:44,800 --> 00:50:46,920
tendons, bones, all that stuff? 
Wow. 

1030
00:50:47,840 --> 00:50:49,960
OK, what do you think about 
polypodium? 

1031
00:50:50,360 --> 00:50:52,000
Have you heard of that? 
Never heard of that. 

1032
00:50:52,000 --> 00:50:56,240
OK, so it's a supplement and I 
interviewed a dermatologist who 

1033
00:50:56,520 --> 00:51:00,360
has a product that has this as 
the main ingredient, but it's a 

1034
00:51:00,400 --> 00:51:04,840
it's from a Fern or a plant in 
the Amazon rainforest. 

1035
00:51:04,840 --> 00:51:08,280
And tribes would take this 
before like a long voyage 

1036
00:51:08,280 --> 00:51:10,240
because it would prevent them 
from burning. 

1037
00:51:10,240 --> 00:51:12,040
It would make their skin more 
resilient to the sun. 

1038
00:51:12,480 --> 00:51:13,920
I've been taking it. 
I feel like it makes a 

1039
00:51:13,920 --> 00:51:15,680
difference too. 
It's natural. 

1040
00:51:15,880 --> 00:51:17,160
Yeah. 
Throw it in there. 

1041
00:51:17,160 --> 00:51:17,720
What? 
No. 

1042
00:51:18,160 --> 00:51:19,960
Can't hurt as. 
Long as it prevents you from 

1043
00:51:19,960 --> 00:51:21,080
burning, I think it's a good 
idea. 

1044
00:51:21,840 --> 00:51:23,800
How? 
OK, you've said that you can 

1045
00:51:23,800 --> 00:51:27,240
get, you've worked with redheads
that are able to withstand 

1046
00:51:27,280 --> 00:51:30,800
midday sun and not burn. 
Like how long can they go out 

1047
00:51:30,800 --> 00:51:33,280
for before they would burn? 
Look, there's always going to be

1048
00:51:33,280 --> 00:51:36,600
a limit, Yeah. 
Because because lighter skin is 

1049
00:51:36,600 --> 00:51:41,040
fundamentally evolved for higher
latitude, less UV light, it's 

1050
00:51:41,040 --> 00:51:43,320
actually designed to absorb more
UV light more efficiently. 

1051
00:51:43,680 --> 00:51:45,160
That's the interesting thing 
about lighter skin. 

1052
00:51:45,160 --> 00:51:47,920
So you have to kind of, you have
to play around with it and be, 

1053
00:51:48,040 --> 00:51:50,680
you know, more intentional, but.
So lighter skin people with 

1054
00:51:50,680 --> 00:51:54,160
lighter skin can get the same 
benefits with less sunlight. 

1055
00:51:54,160 --> 00:51:55,280
Would that be fair? 
Yes. 

1056
00:51:55,800 --> 00:52:00,080
So especially on a vitamin D, 
you know, perspective you 

1057
00:52:00,080 --> 00:52:02,320
melanin is interesting in darker
skin people, you know people who

1058
00:52:02,320 --> 00:52:05,680
have the caramel tan or African 
Americans because it is a very 

1059
00:52:05,680 --> 00:52:09,600
effective photoprotective agent.
Melanin is the most incredible 

1060
00:52:10,160 --> 00:52:13,800
ubiquitous natural biological 
polymer in existence. 

1061
00:52:14,160 --> 00:52:18,800
It blocks 99.9% of UV light and 
dissipates it as heat which is 

1062
00:52:18,800 --> 00:52:21,680
why darker skinned people need 
to spend more time in UVB to 

1063
00:52:21,680 --> 00:52:25,800
make more vitamin D3. 
And, and I mean, we can get into

1064
00:52:25,800 --> 00:52:27,560
melanin if you want I. 
Do want to? 

1065
00:52:27,560 --> 00:52:30,560
That's you need to understand 
that there's always a limit to 

1066
00:52:30,560 --> 00:52:32,240
to this. 
Like you don't want to exercise 

1067
00:52:32,560 --> 00:52:35,840
for six hours on end because 
that's going to lead to, to more

1068
00:52:35,840 --> 00:52:38,400
damaging outcomes. 
You don't want to sleep for too 

1069
00:52:38,400 --> 00:52:40,520
long because that also leads to 
damaging outcomes. 

1070
00:52:40,520 --> 00:52:41,880
So there's always a balance 
here. 

1071
00:52:42,240 --> 00:52:45,600
Yeah, let's talk about melanin a
little bit, because I've always 

1072
00:52:45,640 --> 00:52:51,360
thought of melanin as just an 
inconsequential, I don't even 

1073
00:52:51,360 --> 00:52:53,480
know what what would what is it?
What would you call it? 

1074
00:52:54,080 --> 00:52:57,280
A protein, a substance, A 
biological polymer. 

1075
00:52:57,280 --> 00:52:58,960
OK. 
Yeah, I've always thought of it 

1076
00:52:58,960 --> 00:53:01,360
as just something that 
determines either how light or 

1077
00:53:01,360 --> 00:53:03,440
how dark you are. 
The amount of melanin determines

1078
00:53:03,680 --> 00:53:06,600
your skin color. 
I had no idea until recently 

1079
00:53:06,600 --> 00:53:10,520
that there are actually so many 
benefits to building up melanin 

1080
00:53:10,520 --> 00:53:11,720
in the skin. 
Can you talk about some of 

1081
00:53:11,720 --> 00:53:15,440
those? 
So #1 Photoprotective, the most 

1082
00:53:15,440 --> 00:53:19,280
powerful photoprotective polymer
in existence #2 it's 

1083
00:53:19,280 --> 00:53:21,040
anti-inflammatory. 
This is all stuff in the 

1084
00:53:21,040 --> 00:53:23,320
literature. 
So if the dermatologists want 

1085
00:53:23,360 --> 00:53:25,200
to, you know, have a little fit 
and come at me. 

1086
00:53:25,200 --> 00:53:27,080
I mean, this is stuff that we 
can find in the scientific 

1087
00:53:27,080 --> 00:53:30,200
literature. 
It's anti venom in some cases. 

1088
00:53:30,280 --> 00:53:32,600
What? 
Yep, it's how. 

1089
00:53:32,680 --> 00:53:34,840
Is the anti venom? 
I don't know how it specifically

1090
00:53:34,840 --> 00:53:37,040
works, I haven't looked into it,
but I do know for a fact it is 

1091
00:53:37,080 --> 00:53:39,080
anti venom. 
Like venom has less of an effect

1092
00:53:39,080 --> 00:53:41,320
on you if your skin is more 
melanated. 

1093
00:53:42,640 --> 00:53:45,360
That's, that's the theoretical 
conclusion. 

1094
00:53:46,040 --> 00:53:50,800
I would say here's a guess. 
Melanin would probably be able 

1095
00:53:50,800 --> 00:53:54,440
to sequester venom and, and hold
onto it and bind to it because 

1096
00:53:54,440 --> 00:53:57,360
melanin has an interesting 
ability to actually bind to 

1097
00:53:57,360 --> 00:54:00,200
heavy metals as well. 
It is a heavy metal sink. 

1098
00:54:00,600 --> 00:54:02,920
This can either work for you or 
against you if you're exposed to

1099
00:54:02,920 --> 00:54:06,400
a lot of heavy metals. 
So it is, it is a, a fundamental

1100
00:54:06,400 --> 00:54:10,160
detox strategy. 
Getting tan will reduce the 

1101
00:54:10,160 --> 00:54:14,680
amount of negative load that 
things like cadmium or mercury 

1102
00:54:14,680 --> 00:54:17,640
or aluminum would have on your 
system because it holds on to it

1103
00:54:17,640 --> 00:54:21,600
and excretes it in a, in a more 
in a, in a slower pace. 

1104
00:54:22,200 --> 00:54:25,200
So maybe, maybe that's some 
effect when it comes to the anti

1105
00:54:25,200 --> 00:54:27,000
venom aspect. 
That's wild. 

1106
00:54:27,120 --> 00:54:30,600
I hadn't heard that until a few 
days ago listening to you. 

1107
00:54:31,000 --> 00:54:35,000
And then I guess I just had on 
also said that Candy Frazier was

1108
00:54:35,000 --> 00:54:36,480
talking about it. 
I'm like, I just learned about 

1109
00:54:36,480 --> 00:54:37,840
this. 
Why aren't more people talking 

1110
00:54:37,840 --> 00:54:40,320
about this, this, That's, that's
amazing because. 

1111
00:54:40,320 --> 00:54:41,600
It goes against the narrative, 
that's why. 

1112
00:54:42,280 --> 00:54:46,720
And you know, other benefits, 
anti-inflammatory, antiviral, 

1113
00:54:47,120 --> 00:54:51,880
antimicrobial, anti venom, heavy
metal detox. 

1114
00:54:52,400 --> 00:54:55,440
What what what else is there? 
There's a whole bunch of 

1115
00:54:55,440 --> 00:54:59,880
benefits to melanin as a polymer
and it goes to this point like, 

1116
00:55:00,040 --> 00:55:02,560
you know, melanin is not a sign 
of skin or DNA damage. 

1117
00:55:02,800 --> 00:55:06,320
It's a very reductive and dead 
philosophy in my mind because it

1118
00:55:06,320 --> 00:55:09,080
doesn't take into account 
circadian biology, doesn't take 

1119
00:55:09,080 --> 00:55:11,880
into account the holistic, you 
know, perspective on the, the 

1120
00:55:11,880 --> 00:55:16,200
human body as a system at large.
And it ignores the fact that OK,

1121
00:55:16,200 --> 00:55:20,200
UVA and UVB do create mutations,
thyme and dimers. 

1122
00:55:20,800 --> 00:55:24,600
But on the back end it also, you
know, circadian alignment also 

1123
00:55:24,680 --> 00:55:26,800
employs things like nucleotide 
excision repair. 

1124
00:55:27,040 --> 00:55:30,200
It's a DNA repair process. 
It's a hormetic process that's 

1125
00:55:30,200 --> 00:55:33,960
designed to occur. 
And also things like vitamin D3 

1126
00:55:33,960 --> 00:55:37,680
also designed to, you know, 
improve NER and all these other 

1127
00:55:37,680 --> 00:55:39,240
DNA repair processes. 
So. 

1128
00:55:39,600 --> 00:55:42,000
So it's safe to say that having 
a tan is a sign of health. 

1129
00:55:42,480 --> 00:55:46,320
Of course, but again, I think 
there's also context to it in 

1130
00:55:46,320 --> 00:55:50,040
the sense that you don't want to
tan via tanning booth or tanning

1131
00:55:50,040 --> 00:55:54,560
bed because that's a different 
outcome that I do think 

1132
00:55:54,560 --> 00:55:57,320
increases risk of of skin 
cancers for other reasons. 

1133
00:55:57,760 --> 00:56:00,360
Not by the mere nature of the 
fact that you have more melanin,

1134
00:56:00,760 --> 00:56:03,520
but by the fact that you are, 
you know, blasting yourself with

1135
00:56:03,520 --> 00:56:05,560
isolated UV without any of the 
balance spectrum. 

1136
00:56:06,000 --> 00:56:07,680
You're creating circadian 
disruption. 

1137
00:56:08,000 --> 00:56:09,440
DNA repair doesn't work as it 
should. 

1138
00:56:09,440 --> 00:56:13,400
All this other stuff, yeah. 
We've all heard statistics like 

1139
00:56:13,440 --> 00:56:17,960
if you had more than 10 sunburns
as a child, you will be 4000 

1140
00:56:17,960 --> 00:56:20,920
times more likely to get skin 
cancer as a result. 

1141
00:56:21,320 --> 00:56:25,600
Is there any truth to that? 
And how bad are sunburns, 

1142
00:56:25,600 --> 00:56:28,880
really? 
I think the greatest way to lie 

1143
00:56:28,880 --> 00:56:32,440
to the public is through the 
statistics that, for example, 

1144
00:56:32,440 --> 00:56:35,280
that you just mentioned, that's 
an observational, it's it's 

1145
00:56:35,280 --> 00:56:38,360
purely an observational stat. 
Even as a kid, I remember my mom

1146
00:56:38,360 --> 00:56:41,480
saying that to me because I 
think those types of stats were 

1147
00:56:41,480 --> 00:56:43,280
floating around a lot in the 
90s. 

1148
00:56:43,640 --> 00:56:46,400
And I just remember thinking, 
how do they know that? 

1149
00:56:46,400 --> 00:56:49,600
Like, is that, is that real? 
Like even as a child that that 

1150
00:56:49,600 --> 00:56:51,360
just like, didn't sit right with
me well. 

1151
00:56:51,360 --> 00:56:53,480
Wouldn't we all be dead? 
Exactly. 

1152
00:56:54,000 --> 00:56:56,400
Like it just doesn't make sense 
from a hormatic and evolutionary

1153
00:56:56,400 --> 00:56:59,440
and circadian perspective. 
So again, that's an 

1154
00:56:59,560 --> 00:57:02,880
observational end point. 
Like they're, they're concluding

1155
00:57:02,880 --> 00:57:05,480
that and they're, they're making
it seem as more of a truth than 

1156
00:57:05,480 --> 00:57:07,760
it actually is. 
It's a fear tactic. 

1157
00:57:08,080 --> 00:57:10,640
It's a fear tactic. 
Some people, they just don't 

1158
00:57:10,640 --> 00:57:11,880
know about it. 
Some people I think are more 

1159
00:57:11,880 --> 00:57:14,000
nefarious. 
But again, we have to consider 

1160
00:57:14,000 --> 00:57:16,880
that mainstream medicine and 
dermatology's philosophy is 

1161
00:57:16,880 --> 00:57:20,240
largely built on associational 
findings, observational studies,

1162
00:57:20,720 --> 00:57:24,600
flawed studies like using 
isolated UV on a nocturnal 

1163
00:57:24,600 --> 00:57:28,520
animal such as a rat, which is 
not designed to get UV during 

1164
00:57:28,520 --> 00:57:31,240
the day. 
Isolated UV is not the same 

1165
00:57:31,240 --> 00:57:33,600
thing as UV balance within the 
full spectrum. 

1166
00:57:34,240 --> 00:57:38,120
And again, like a nocturnal 
animal, like a mouse or a rat 

1167
00:57:38,440 --> 00:57:42,920
has different skin function or 
repair cycles, meaning it's 

1168
00:57:42,920 --> 00:57:45,440
completely inverted, right? 
Which is just like, why are you 

1169
00:57:45,760 --> 00:57:48,440
using that to extrapolate onto 
human beings, which are 

1170
00:57:48,440 --> 00:57:49,120
circadian? 
Yeah, you. 

1171
00:57:49,240 --> 00:57:53,080
Can't use a nocturnal animal to 
draw conclusions about humans 

1172
00:57:53,080 --> 00:57:56,160
too. 
They often use hairless albino 

1173
00:57:56,560 --> 00:57:59,920
mice to conclude these things 
and then, you know, make these 

1174
00:57:59,920 --> 00:58:01,520
large statements. 
That's bizarre. 

1175
00:58:02,280 --> 00:58:04,280
What do we know about albino 
creatures is that they're most 

1176
00:58:04,280 --> 00:58:06,600
susceptible to burning, 
especially under Iceland UV. 

1177
00:58:06,920 --> 00:58:11,160
So what do people actually need 
to be cautious about when it 

1178
00:58:11,160 --> 00:58:14,680
comes to interacting with the 
sun wisely and just having a 

1179
00:58:14,680 --> 00:58:17,400
healthy respect for the sun and 
the damage that it can 

1180
00:58:17,400 --> 00:58:20,480
potentially 'cause? 
I, I think we have to 

1181
00:58:21,360 --> 00:58:24,600
fundamentally they have to view 
solar exposure in sunbathing 

1182
00:58:24,600 --> 00:58:26,680
from a more high level 
viewpoint. 

1183
00:58:26,680 --> 00:58:29,880
So you have to consider the 
morning sunbathing because if 

1184
00:58:29,880 --> 00:58:32,840
you don't prime your skin and 
create that circadian alignment,

1185
00:58:33,520 --> 00:58:37,840
then you leave more potential 
for burns and negative outcomes.

1186
00:58:38,640 --> 00:58:40,560
The the one thing we have to 
understand about circadian 

1187
00:58:40,560 --> 00:58:43,800
clocks is that they quite 
literally determine function, 

1188
00:58:44,160 --> 00:58:48,960
repair and regeneration of every
cell, skin and and organ in your

1189
00:58:48,960 --> 00:58:52,880
body in a time dependent manner.
So that is such an important 

1190
00:58:52,880 --> 00:58:54,800
thing because it tells us that 
we have to do everything 

1191
00:58:54,800 --> 00:58:57,160
sequentially. 
You have to watch the sunrise, 

1192
00:58:57,160 --> 00:59:00,720
you have to watch UVA rise, even
if just for 2025 minutes. 

1193
00:59:01,480 --> 00:59:03,720
And then you have to micro dose 
and understand your current 

1194
00:59:03,720 --> 00:59:06,680
context with skin type and 
whatnot and slowly and 

1195
00:59:06,680 --> 00:59:09,640
progressively build up from 
there so that you don't burn in 

1196
00:59:09,640 --> 00:59:12,760
the same way that you know you 
don't, you don't squat £250 off 

1197
00:59:12,760 --> 00:59:14,040
of your back straight out the 
gate. 

1198
00:59:14,400 --> 00:59:17,880
You start with maybe 50, you 
start with then go to 60 and 65 

1199
00:59:18,600 --> 00:59:20,440
and then you know the nighttime 
darkness as well. 

1200
00:59:20,880 --> 00:59:23,520
But I, I want people to 
understand that SPF is not a get

1201
00:59:23,520 --> 00:59:27,560
out of jail free card as well. 
There are other things I'm a big

1202
00:59:27,560 --> 00:59:30,680
fan of informed consent, which 
means that I'm going to try to 

1203
00:59:30,680 --> 00:59:33,040
give you as much valuable 
information so that you can make

1204
00:59:33,040 --> 00:59:35,960
an informed decision. 
That's what doctors have, you 

1205
00:59:35,960 --> 00:59:39,280
know, That's, that's what the 
entire profession is built off 

1206
00:59:39,280 --> 00:59:41,480
of. 
The Hippocratic Oath first, do 

1207
00:59:41,480 --> 00:59:45,080
no harm. 
But I, I think a lot of a lot of

1208
00:59:45,080 --> 00:59:46,920
people are not getting that from
their medical professionals. 

1209
00:59:47,000 --> 00:59:49,160
Yeah. 
And sunscreen is technically a 

1210
00:59:49,160 --> 00:59:52,600
drug product. 
The FDA labels it as a drug. 

1211
00:59:52,960 --> 00:59:56,720
And so I think we need to like, 
think about that a little bit. 

1212
00:59:56,720 --> 01:00:00,720
And it shouldn't be it shouldn't
be our only line of defense. 

1213
01:00:01,800 --> 01:00:03,200
There's way more to the 
equation. 

1214
01:00:03,640 --> 01:00:08,440
What about sun on the face? 
OK, so I'm, you know, I'm pretty

1215
01:00:08,760 --> 01:00:11,720
in line with everything that 
you're saying, like an 

1216
01:00:11,720 --> 01:00:14,360
alternative view on interacting 
with the sun. 

1217
01:00:14,640 --> 01:00:17,560
I still feel like I need to 
protect my face. 

1218
01:00:17,560 --> 01:00:21,080
I'm really diligent about doing 
that by just almost always just 

1219
01:00:21,080 --> 01:00:22,720
wearing a hat. 
That's kind of what I do if I'm 

1220
01:00:22,960 --> 01:00:26,400
out exposed to like. 
Midday harsh rays of sun. 

1221
01:00:26,680 --> 01:00:31,920
What are your thoughts on that? 
Do you feel like sun aging in 

1222
01:00:31,920 --> 01:00:35,000
the face is something that is 
overblown? 

1223
01:00:35,280 --> 01:00:36,640
Do you feel like it's a real 
thing? 

1224
01:00:36,640 --> 01:00:39,480
And people do need to be mindful
of that if they from an aging 

1225
01:00:39,480 --> 01:00:42,720
standpoint, not necessarily a 
health standpoint, because where

1226
01:00:42,720 --> 01:00:47,120
I'm coming from it as I don't 
want accelerated aging in the 

1227
01:00:47,120 --> 01:00:51,000
skin on my face. 
And I also get lots of exposure 

1228
01:00:51,000 --> 01:00:53,400
on my body. 
So I'm like, you know, the 

1229
01:00:53,400 --> 01:00:56,840
surface area wise, I'm like 
synthesizing more vitamin D and 

1230
01:00:56,840 --> 01:00:58,800
all the other things like 
happening on the surface area of

1231
01:00:58,800 --> 01:01:02,000
my whole body. 
And so if I protect my face, I 

1232
01:01:02,000 --> 01:01:04,120
feel like I'm not losing out on 
those benefits. 

1233
01:01:04,120 --> 01:01:06,000
But what's your take on that? 
Yeah. 

1234
01:01:06,000 --> 01:01:08,040
No problem. 
I think that if you if you want 

1235
01:01:08,040 --> 01:01:11,960
to do that, just just understand
that it's not inherently the sun

1236
01:01:11,960 --> 01:01:15,200
that's causing any aging. 
I mean, look at a certain point 

1237
01:01:15,200 --> 01:01:19,280
life causes aging. 
So of course sun has some degree

1238
01:01:19,280 --> 01:01:23,120
of acceleration when it comes 
to, you know, you have telomere 

1239
01:01:23,120 --> 01:01:25,640
length and all this other stuff 
that naturally occurs as a 

1240
01:01:25,640 --> 01:01:29,680
result of, of being alive. 
But the, the whole photo aging 

1241
01:01:29,680 --> 01:01:31,600
narrative is kind of like the 
skin cancer narrative where 

1242
01:01:31,840 --> 01:01:35,720
you're just using a lot of 
flawed assumptions and that ends

1243
01:01:35,720 --> 01:01:39,800
up creating an epistemology or 
knowledge base that is also 

1244
01:01:39,800 --> 01:01:42,280
inherently flawed. 
And that on the back end when 

1245
01:01:42,280 --> 01:01:45,120
you start to recommend things 
based off of that philosophy, it

1246
01:01:45,120 --> 01:01:48,800
creates iotrogenic heart. 
And I think the the modern 

1247
01:01:48,800 --> 01:01:52,400
public needs to understand what 
iotrogenesis is, and that's harm

1248
01:01:52,400 --> 01:01:54,800
that is caused by the 
recommendation or intervention 

1249
01:01:54,800 --> 01:01:57,440
of a medical professional in 20.
16. 

1250
01:01:58,480 --> 01:02:02,520
In 2016, it was the third 
leading cause of death and 

1251
01:02:02,520 --> 01:02:04,760
Harvard ran that study and they 
found that it was basically the 

1252
01:02:04,760 --> 01:02:07,360
third leading cause of death 
behind like cancer and and heart

1253
01:02:07,360 --> 01:02:08,000
disease. 
What? 

1254
01:02:08,000 --> 01:02:12,200
Was happening in 2016. 
I don't know specifically, it's 

1255
01:02:12,200 --> 01:02:14,720
probably higher now, to be 
honest, after the whole pandemic

1256
01:02:14,720 --> 01:02:17,040
situation. 
But we need to understand that 

1257
01:02:17,280 --> 01:02:18,800
medical professionals are not 
God. 

1258
01:02:19,360 --> 01:02:25,680
And their medical curriculum is 
guided by a, a philosophy that 

1259
01:02:25,680 --> 01:02:28,680
is reductive in nature. 
That stems from something called

1260
01:02:28,680 --> 01:02:32,600
the the Flexner Report in the 
1910 and that was inherently 

1261
01:02:32,600 --> 01:02:36,600
biased by individuals like JD 
Rockefeller, who had a a very 

1262
01:02:36,600 --> 01:02:39,040
clear interest in creating 
petroleum based drugs. 

1263
01:02:39,720 --> 01:02:42,760
So, you know, people want to get
into the conspiratorial aspect 

1264
01:02:42,760 --> 01:02:45,000
of things. 
That's probably the biggest 

1265
01:02:45,000 --> 01:02:48,880
confirmed conspiracy out there, 
and there's no debate on that. 

1266
01:02:48,880 --> 01:02:51,400
And I think that that's why 
medical curriculums don't have 

1267
01:02:51,400 --> 01:02:53,480
circadian mechanisms at the 
heart of their education. 

1268
01:02:53,640 --> 01:02:55,000
Yeah. 
Well, we talked about this a 

1269
01:02:55,000 --> 01:02:58,360
little bit before we started 
recording and I feel like it 

1270
01:02:58,360 --> 01:03:02,400
just makes sense that Big Pharma
would want us to be disconnected

1271
01:03:02,400 --> 01:03:05,440
from the Sun because of all of 
the benefits that the Sun 

1272
01:03:05,640 --> 01:03:08,960
provides us. 
Because we will be more weak, we

1273
01:03:08,960 --> 01:03:13,200
will be more dependent on other 
pharmaceuticals and the people 

1274
01:03:13,200 --> 01:03:16,080
at the top, they are not looking
out for our well-being. 

1275
01:03:16,080 --> 01:03:19,120
Like I, I think that people need
to understand that I'm not 

1276
01:03:19,120 --> 01:03:21,680
saying the whole medical system 
is bad and every doctor is bad 

1277
01:03:21,680 --> 01:03:25,520
by any means, but the people 
that created that system, they 

1278
01:03:25,520 --> 01:03:29,360
are more interested in making 
money than in us being healthy. 

1279
01:03:29,600 --> 01:03:32,120
And I think if we can like look 
at all of this from that lens 

1280
01:03:33,160 --> 01:03:36,280
and from the lens of, you know, 
nature knows best, God knows 

1281
01:03:36,280 --> 01:03:38,800
best. 
We can't outsmart the the 

1282
01:03:38,800 --> 01:03:42,520
world's that we live in and we 
need to learn how to work with 

1283
01:03:42,520 --> 01:03:44,920
it and not against it. 
Exactly. 

1284
01:03:44,960 --> 01:03:48,280
I think it's just profit motive.
We have to understand that if if

1285
01:03:48,680 --> 01:03:51,360
companies are incentivized to do
a specific thing, they're going 

1286
01:03:51,360 --> 01:03:54,920
to do it for their own interest.
So, you know, there's, there's 

1287
01:03:54,920 --> 01:03:56,640
nuance of the whole 
pharmaceutical discussion, but I

1288
01:03:56,640 --> 01:03:59,760
think that if we could get 
people into more of the 

1289
01:03:59,760 --> 01:04:02,720
heliotherapy mindset and we can 
understand that circadian 

1290
01:04:02,720 --> 01:04:04,280
alignment is the foundation of 
this work. 

1291
01:04:05,480 --> 01:04:08,320
I, I can only think about the 
crazy amount of outcomes that 

1292
01:04:08,320 --> 01:04:10,160
can happen. 
I mean, just imagine how much 

1293
01:04:10,160 --> 01:04:14,800
money this would save hospitals.
How much money would you save on

1294
01:04:14,800 --> 01:04:18,640
the back end of, you know, 
discharging someone 2345 days 

1295
01:04:18,640 --> 01:04:20,920
earlier? 
It's a lot of money to be, to be

1296
01:04:20,920 --> 01:04:23,440
saved. 
And so I think a lot more 

1297
01:04:23,920 --> 01:04:27,040
doctors will start to be hip to 
this and then hopefully 

1298
01:04:27,040 --> 01:04:30,080
hospitals and the larger 
entities would would start to 

1299
01:04:30,080 --> 01:04:31,840
pick up on it. 
Bring back the Sundex. 

1300
01:04:32,160 --> 01:04:34,000
Exactly. 
You know, there are doctors like

1301
01:04:34,000 --> 01:04:36,520
Rodger, say Hold who have been 
doing great work on this. 

1302
01:04:37,160 --> 01:04:39,640
He started studying like near 
infrared and its impact on 

1303
01:04:39,640 --> 01:04:40,960
mitochondria during the 
pandemic. 

1304
01:04:41,440 --> 01:04:45,160
And Dr. Abboud Bakti, who's 
who's a good friend of mine, you

1305
01:04:45,160 --> 01:04:48,560
know, starting to pick up. 
How is this information 

1306
01:04:48,560 --> 01:04:51,320
received? 
You know, you say a lot of what 

1307
01:04:51,320 --> 01:04:54,840
we talked about online on your 
social media, like how do people

1308
01:04:54,840 --> 01:04:57,920
react to it? 
How does the dermatology field 

1309
01:04:57,920 --> 01:04:59,600
react to the information that 
you put out there? 

1310
01:04:59,600 --> 01:05:02,640
What's the response? 
From the public who's more 

1311
01:05:02,640 --> 01:05:04,880
interested in health, especially
regenerative health. 

1312
01:05:04,880 --> 01:05:05,880
I mean, they're, they're all for
it. 

1313
01:05:06,040 --> 01:05:09,480
They think honestly, people just
brave about it from what I've 

1314
01:05:09,480 --> 01:05:12,240
seen. 
But once you start to get into, 

1315
01:05:12,640 --> 01:05:17,200
you know, the, the mainstream 
landscape, I think that you 

1316
01:05:17,240 --> 01:05:20,240
either have somebody who opens 
their eyes and, and starts to 

1317
01:05:20,240 --> 01:05:23,600
open their ears and listen a 
little bit more to learn, or you

1318
01:05:23,600 --> 01:05:25,840
just have people who completely 
shut you out because they're, 

1319
01:05:26,000 --> 01:05:27,920
they've just swallowed the 
narrative hook, line and sinker.

1320
01:05:28,680 --> 01:05:31,080
And so the, the thing I think 
that's important to understand 

1321
01:05:31,080 --> 01:05:34,560
about paradigms, which is 
basically a web of beliefs, is 

1322
01:05:34,560 --> 01:05:36,360
that people will die to defend 
the paradigm. 

1323
01:05:37,520 --> 01:05:40,080
And then there's a classic quote
that says that every, I think 

1324
01:05:40,080 --> 01:05:43,360
every scientific advancement 
occurs one funeral, funeral at a

1325
01:05:43,360 --> 01:05:45,760
time. 
And that's because people hold 

1326
01:05:45,760 --> 01:05:47,960
on to their beliefs, especially 
people in the scientific 

1327
01:05:47,960 --> 01:05:52,160
community, so much so that they 
actually have to end up dying 

1328
01:05:52,160 --> 01:05:55,320
for the belief to, like, start 
going away. 

1329
01:05:55,800 --> 01:05:57,760
And it's not to say we wish 
death upon people, of course, 

1330
01:05:57,760 --> 01:06:00,520
but it's just a natural 
consequence of changing 

1331
01:06:00,520 --> 01:06:01,560
philosophies. 
Yeah. 

1332
01:06:01,600 --> 01:06:05,920
I think I heard you talking 
about on another podcast, the 

1333
01:06:05,960 --> 01:06:09,280
the person who was like the 
first person to say, hey, maybe 

1334
01:06:09,280 --> 01:06:13,280
we should start washing our 
hands as doctors from when we're

1335
01:06:13,280 --> 01:06:16,200
like dealing with a, a super 
sick patient to then like going 

1336
01:06:16,200 --> 01:06:19,080
to deliver a baby, like maybe 
it's a good idea to wash our 

1337
01:06:19,080 --> 01:06:21,440
hands. 
And people thought that this 

1338
01:06:21,440 --> 01:06:23,320
individual was absolutely 
insane. 

1339
01:06:23,800 --> 01:06:27,560
And it wasn't until he or she, I
don't know who it was, passed 

1340
01:06:27,560 --> 01:06:30,000
away that later this became 
common knowledge. 

1341
01:06:30,240 --> 01:06:33,440
That's it's, it's the timeless 
case in history that always 

1342
01:06:33,440 --> 01:06:35,480
happens. 
And I think that from my 

1343
01:06:35,480 --> 01:06:39,320
perspective, my work, like I am 
a heretic right now, especially 

1344
01:06:39,560 --> 01:06:41,960
against mainstream dermatology 
and I think the larger medical 

1345
01:06:41,960 --> 01:06:44,560
community, but I love it because
I like to have a chip on my 

1346
01:06:44,560 --> 01:06:46,520
shoulder. 
And I think that number one, I'm

1347
01:06:46,520 --> 01:06:50,120
not theorizing this based off of
no evidence. 

1348
01:06:50,480 --> 01:06:53,800
Circadian biology is like the 
strongest evidence available to 

1349
01:06:53,800 --> 01:06:56,840
human beings, so. 
Why is it so important to have 

1350
01:06:56,840 --> 01:07:00,680
adequate levels of vitamin D? 
It is. 

1351
01:07:00,800 --> 01:07:02,200
I mean it's an incredible 
hormone. 

1352
01:07:02,200 --> 01:07:03,760
You have the fact that it's anti
cancer. 

1353
01:07:03,760 --> 01:07:06,120
I think that's one of the most 
important ones by far. 

1354
01:07:06,560 --> 01:07:09,280
When you have adequate levels of
vitamin D, you actually activate

1355
01:07:09,960 --> 01:07:12,000
processes like autophagy and 
apoptosis. 

1356
01:07:12,440 --> 01:07:17,120
Autophagy being like the the 
cellular recycling process in 

1357
01:07:17,120 --> 01:07:19,600
your body where you take a dead 
organelles and you transfer them

1358
01:07:19,600 --> 01:07:22,440
into new parts of cells and 
stuff and then. 

1359
01:07:22,760 --> 01:07:26,560
Vitamin D activates that, yes. 
Apoptosis is also activated by 

1360
01:07:26,560 --> 01:07:29,760
vitamin D. 
Apoptosis being programmed, cell

1361
01:07:29,760 --> 01:07:33,840
death or senescence so. 
If you have enough vitamin D on 

1362
01:07:33,840 --> 01:07:36,360
a consistent basis, those 
processes are just going to be 

1363
01:07:36,360 --> 01:07:39,520
happening all the time. 
Yes, and what's also interesting

1364
01:07:39,520 --> 01:07:41,920
is that all anti cancer defense 
systems in your body are under 

1365
01:07:41,920 --> 01:07:43,800
circadian control. 
That's something the 

1366
01:07:43,800 --> 01:07:45,200
dermatologist don't want to talk
about. 

1367
01:07:45,200 --> 01:07:48,160
That's another reason where I 
feel like the system knows this.

1368
01:07:48,160 --> 01:07:51,720
Like on some level someone knows
this and they don't want us to 

1369
01:07:51,720 --> 01:07:54,320
get it because they want us to 
buy their drugs. 

1370
01:07:54,480 --> 01:07:57,120
Could be, could very well be a. 
Lot of money to be made in 

1371
01:07:57,120 --> 01:07:59,040
people with vitamin D 
deficiency. 

1372
01:07:59,080 --> 01:08:02,000
Yeah, and you know, vitamin D 
has a long list of benefits, 

1373
01:08:02,240 --> 01:08:04,440
anti-inflammatory as well 
antiviral. 

1374
01:08:05,440 --> 01:08:07,400
But I think the most important 
thing people need to understand 

1375
01:08:07,400 --> 01:08:08,880
is that there's not one form of 
vitamin D. 

1376
01:08:09,320 --> 01:08:14,200
You have over 20 plus 
metabolites of vitamin D that go

1377
01:08:14,200 --> 01:08:17,040
through different half lives are
stored differently. 

1378
01:08:17,600 --> 01:08:19,520
And what's interesting is that 
you always hear that vitamin D 

1379
01:08:19,520 --> 01:08:23,080
is a fat soluble hormone right 
within those 20 plus 

1380
01:08:23,080 --> 01:08:24,760
metabolites. 
They're also water soluble 

1381
01:08:24,760 --> 01:08:25,479
versions. 
What? 

1382
01:08:25,800 --> 01:08:29,640
So when doctors or pediatricians
say that you can't get vitamin D

1383
01:08:29,640 --> 01:08:32,279
into your infant through 
breastfeeding, if you sunbathe, 

1384
01:08:32,600 --> 01:08:35,479
you're getting it into the into 
your infant through those 

1385
01:08:35,479 --> 01:08:40,120
different metabolites. 
If the mom sunbathes or if OK or

1386
01:08:40,120 --> 01:08:40,880
if. 
Baby sunbathes. 

1387
01:08:41,040 --> 01:08:42,520
I'm a big advocate of sunbathing
baby. 

1388
01:08:42,520 --> 01:08:45,160
I mean, I've, I've made a lot of
content on that really. 

1389
01:08:45,399 --> 01:08:46,800
Yes. 
How do you do that in an 

1390
01:08:46,800 --> 01:08:49,640
appropriate way for a baby? 
Same concept as adults, but a 

1391
01:08:49,640 --> 01:08:52,800
lot more intentional, more so a 
focus on AM priming. 

1392
01:08:53,240 --> 01:08:54,439
You're not going to burn in the 
morning. 

1393
01:08:54,439 --> 01:08:59,720
There's no appreciable amount of
UV and then literal micro doses 

1394
01:08:59,720 --> 01:09:02,920
of UVA and UVB initially because
they have more sensitive skin 

1395
01:09:03,399 --> 01:09:05,200
and then very strict on the 
night time darkness. 

1396
01:09:05,560 --> 01:09:06,920
And then you do that 
progressively. 

1397
01:09:07,399 --> 01:09:11,920
And I will say my son, blue eyed
blonde, dirty blonde hair, light

1398
01:09:11,920 --> 01:09:14,200
skin has never burned in his 
life. 

1399
01:09:14,479 --> 01:09:17,000
And he he can withstand higher 
UV index conditions. 

1400
01:09:17,760 --> 01:09:18,840
Wow. 
And I've seen other parents do 

1401
01:09:18,840 --> 01:09:19,960
the same thing once they 
implement this. 

1402
01:09:19,960 --> 01:09:23,479
So wow, it's another. 
Layer that's going to blow a lot

1403
01:09:23,479 --> 01:09:25,840
of people's minds and. 
By the way, in the early 1900s, 

1404
01:09:25,840 --> 01:09:30,960
you also had government 
recommendations in the 1931 from

1405
01:09:30,960 --> 01:09:33,960
the US Department of Labor's 
Child's Bureau on how to 

1406
01:09:33,960 --> 01:09:35,680
actually properly sunbathe your 
child. 

1407
01:09:35,680 --> 01:09:39,359
No way. 
We don't find that anymore these

1408
01:09:39,359 --> 01:09:41,160
days. 
We've gone backwards, I'm 

1409
01:09:41,160 --> 01:09:43,840
convinced. 
Is it possible to make vitamin D

1410
01:09:43,840 --> 01:09:47,560
via cold exposure? 
So so this gets into an 

1411
01:09:47,560 --> 01:09:49,439
interesting concept that not 
many people know about, but 

1412
01:09:49,640 --> 01:09:54,040
vitamin D is a cyclical process.
I, you know, I am all for 

1413
01:09:54,040 --> 01:09:57,680
vitamin D being higher, you 
know, above 60 milligrams per 

1414
01:09:57,680 --> 01:10:00,360
per deciliter or whatever it is 
year round. 

1415
01:10:00,360 --> 01:10:03,040
If you want, if you can get it, 
you know, you're at the equator,

1416
01:10:03,400 --> 01:10:06,880
but don't feel ashamed if it 
goes down low during the winter 

1417
01:10:06,880 --> 01:10:10,440
time. 
But here's the thing, my 

1418
01:10:10,440 --> 01:10:12,680
perspective on vitamin D 
acquisition is that you build up

1419
01:10:12,680 --> 01:10:15,200
a lot, you store it in the body 
fat during the, during the 

1420
01:10:15,200 --> 01:10:18,880
summertime and during spring. 
And then keep in mind you're 

1421
01:10:18,880 --> 01:10:21,240
storing all these different 
metabolites, you use that 

1422
01:10:21,240 --> 01:10:24,120
heading into the winter time and
that's where I think you take 

1423
01:10:24,120 --> 01:10:26,800
advantage of things like cold 
exposure, which is able to 

1424
01:10:26,800 --> 01:10:30,400
create biophotons. 
Otherwise light from made from 

1425
01:10:30,400 --> 01:10:34,760
within in the UVB range, which 
is hypothesized to interact with

1426
01:10:34,760 --> 01:10:38,920
sulfated cholesterol, which is 
then either hypothesized to be 

1427
01:10:38,920 --> 01:10:42,480
able to make vitamin D or just 
maintain baseline levels. 

1428
01:10:43,160 --> 01:10:45,400
So biophoton production, that's 
not pseudoscience. 

1429
01:10:45,400 --> 01:10:47,560
It's something that's been 
tracked since the, you know, 

1430
01:10:47,600 --> 01:10:50,960
early 1930s forties. 
You make light from within 

1431
01:10:50,960 --> 01:10:54,720
that's, you know, in the 
infrared UV range and, and other

1432
01:10:54,720 --> 01:10:57,440
different spectrums. 
So that's just as a general 

1433
01:10:57,440 --> 01:10:59,640
result of systemic function in 
cellular processes. 

1434
01:11:00,400 --> 01:11:03,560
Is vitamin D supplementation 
actually doing anything for 

1435
01:11:03,560 --> 01:11:06,960
people? 
In most cases I'd say no. 

1436
01:11:07,200 --> 01:11:10,600
I think you can make the case 
that if someone's extremely 

1437
01:11:10,600 --> 01:11:13,280
deficient you can start them off
on a few thousand I us and then 

1438
01:11:13,280 --> 01:11:16,240
get them into sunbathing. 
But I'd say in most scenarios 

1439
01:11:16,240 --> 01:11:19,160
it's probably useless because of
the fact that you're not 

1440
01:11:19,160 --> 01:11:22,120
considering the metabolites, 
you're not considering UVB 

1441
01:11:22,160 --> 01:11:24,960
exposure, and you're just not 
taking into account in the 

1442
01:11:24,960 --> 01:11:29,040
circadian stuff. 
OK, when it comes to meals and 

1443
01:11:29,040 --> 01:11:33,000
food timing, why does food 
timing matter? 

1444
01:11:33,120 --> 01:11:35,600
If someone's eating healthy, 
does it matter when they're 

1445
01:11:35,600 --> 01:11:38,800
eating their meals? 
How would you recommend that 

1446
01:11:38,800 --> 01:11:40,280
people eat in alignment with the
sun? 

1447
01:11:40,600 --> 01:11:42,600
Yeah, circadian meal timing is a
big thing for me. 

1448
01:11:42,600 --> 01:11:45,200
So I'm exclusively a fan of 
eating during the day and not 

1449
01:11:45,200 --> 01:11:47,040
eating at night. 
And that's very controversial 

1450
01:11:47,040 --> 01:11:48,840
because a lot of people like to 
eat food at night. 

1451
01:11:49,720 --> 01:11:53,520
But if we look at the body as a 
circadian system, food is a 

1452
01:11:53,520 --> 01:11:55,440
zeitgever. 
So it's an external circadian 

1453
01:11:55,440 --> 01:11:57,920
cue, like light, like 
temperature, like all these 

1454
01:11:57,920 --> 01:12:01,640
other things. 
And I can make the argument that

1455
01:12:02,480 --> 01:12:05,200
you can turn yourself into a 
type 2 diabetic simply by eating

1456
01:12:05,200 --> 01:12:08,320
late night meals, even if it's 
high quality food. 

1457
01:12:08,320 --> 01:12:11,120
Like we need to understand that 
meal timing is under circadian 

1458
01:12:11,120 --> 01:12:13,640
control, which means that 
insulin, blood glucose, 

1459
01:12:13,640 --> 01:12:18,280
homeostasis, pancreatic function
all under circadian control. 

1460
01:12:18,760 --> 01:12:23,480
So for example, when it's night 
time, nightfall occurs, you have

1461
01:12:23,480 --> 01:12:28,400
to start producing melatonin and
melatonin binds to pancreatic 

1462
01:12:28,400 --> 01:12:31,720
beta cells. 
There's M, there's Mt one, and 

1463
01:12:31,720 --> 01:12:33,360
there's Mt 2. 
There's two different types. 

1464
01:12:33,640 --> 01:12:35,960
Mt 1 is more responsible for 
shutting down insulin 

1465
01:12:35,960 --> 01:12:38,640
production. 
Mt 2 is more so responsible for 

1466
01:12:39,480 --> 01:12:41,520
creating that circadian 
alignment within tissues. 

1467
01:12:42,160 --> 01:12:45,000
And so if you have insulin 
coming into the picture, you're 

1468
01:12:45,000 --> 01:12:48,160
not allowing that to happen, 
which means that you're eating 

1469
01:12:48,640 --> 01:12:50,600
when your body is not primed to 
produce insulin. 

1470
01:12:51,080 --> 01:12:52,720
That's a big problem because 
that leads to insulin 

1471
01:12:52,720 --> 01:12:55,000
resistance. 
And, you know, there's plenty of

1472
01:12:55,000 --> 01:12:58,480
research on this showing that 
people have worse outcomes if 

1473
01:12:58,480 --> 01:13:00,520
they eat at night. 
People have better outcomes if 

1474
01:13:00,520 --> 01:13:02,520
they eat if they eat earlier in 
the day. 

1475
01:13:02,880 --> 01:13:04,680
I just think it's one of those 
things that people are leaving 

1476
01:13:04,680 --> 01:13:07,680
on the table for sure. 
How should people think about 

1477
01:13:07,680 --> 01:13:10,240
light exposure when traveling 
across time zones? 

1478
01:13:11,560 --> 01:13:14,160
Same concepts apply. 
So you know you're going to 

1479
01:13:14,160 --> 01:13:15,880
create circadian disruption 
through travel. 

1480
01:13:16,920 --> 01:13:20,000
You need to be very diligent 
about watching sunrise when you 

1481
01:13:20,000 --> 01:13:23,320
land in your area, either the 
day of or the next morning. 

1482
01:13:23,920 --> 01:13:26,240
You need to ground because 
grounding also has a circadian 

1483
01:13:26,240 --> 01:13:29,520
lining benefit. 
And then you need to make sure 

1484
01:13:29,520 --> 01:13:32,560
you're strict on the night time 
darkness, you're using infrared 

1485
01:13:32,560 --> 01:13:34,760
rich light sources indoors, all 
the same stuff that you know, 

1486
01:13:34,760 --> 01:13:38,920
we've been talking about. 
Is jet lag mostly a sleep 

1487
01:13:38,920 --> 01:13:41,040
problem or is it an A light 
problem? 

1488
01:13:41,440 --> 01:13:43,480
Both. 
It's a circadian disruption 

1489
01:13:43,480 --> 01:13:47,800
problem, and so circadian 
disruption lends itself to sleep

1490
01:13:47,840 --> 01:13:51,320
outcomes and also to light. 
What's your take on daylight 

1491
01:13:51,320 --> 01:13:53,040
savings time? 
Terrible. 

1492
01:13:53,240 --> 01:13:56,080
I think it's, it's creating 
chronic circadian disruption in 

1493
01:13:56,080 --> 01:13:59,600
people, which is why you you see
these trends or associations 

1494
01:13:59,600 --> 01:14:03,400
between moving the clock forward
or backward. 

1495
01:14:03,400 --> 01:14:04,520
I forgot what specifically it 
is. 

1496
01:14:04,520 --> 01:14:07,800
And then, you know, people 
having more heart attacks in 

1497
01:14:07,800 --> 01:14:10,040
the, in the season following or,
or something of that nature. 

1498
01:14:10,040 --> 01:14:11,000
So I didn't. 
Know that. 

1499
01:14:11,360 --> 01:14:14,600
Yeah, I don't, I don't know the 
exact correlation, but it it is 

1500
01:14:14,600 --> 01:14:18,000
a real thing. 
And I do think that ultimately I

1501
01:14:18,000 --> 01:14:20,040
think we need to align ourselves
with the light and dark cycle. 

1502
01:14:20,560 --> 01:14:23,240
That means during summer you 
have longer light cycles. 

1503
01:14:23,760 --> 01:14:25,400
During winter you have longer 
dark cycles. 

1504
01:14:25,920 --> 01:14:28,440
But all I see is people loving 
the summer and complaining about

1505
01:14:28,440 --> 01:14:30,800
the winter. 
It's again, we're cyclical, 

1506
01:14:30,800 --> 01:14:32,600
seasonal creatures. 
We have to like, work with 

1507
01:14:32,600 --> 01:14:36,320
nature as opposed to trying to, 
you know, brute force our way 

1508
01:14:36,320 --> 01:14:39,240
around it. 
I was determined to reject 

1509
01:14:39,240 --> 01:14:41,600
daylight savings this year. 
I'm like, I'm not going to get 

1510
01:14:41,600 --> 01:14:44,640
on this, this, this new time. 
It's fake. 

1511
01:14:44,680 --> 01:14:46,760
It's not real. 
I'm just kind of like, if it's 

1512
01:14:46,760 --> 01:14:52,400
11:00 at night, like quote 
11:00, I'm going to, I'm going 

1513
01:14:52,400 --> 01:14:56,200
to pretend that it's actually 
what what is the actual time? 

1514
01:14:56,200 --> 01:14:58,640
I'm getting mixed up now in 
daylight savings time. 

1515
01:14:58,640 --> 01:15:02,160
If it's eleven, it's really, 
it's really midnight, right? 

1516
01:15:02,160 --> 01:15:03,320
I think so. 
Yeah, yeah. 

1517
01:15:03,320 --> 01:15:04,880
So it's like, yeah, it totally 
throws us off. 

1518
01:15:04,880 --> 01:15:08,480
So I was determined to just 
reject it and stay on the actual

1519
01:15:08,480 --> 01:15:12,200
time. 
And I made it like a couple of 

1520
01:15:12,200 --> 01:15:14,320
weeks and then I think I started
forgetting about it and I was 

1521
01:15:14,320 --> 01:15:16,040
like on daylight savings time. 
Yeah, it's. 

1522
01:15:16,240 --> 01:15:17,360
But it's brutal. 
It's. 

1523
01:15:17,360 --> 01:15:20,120
Tragic because I think we're 
trying to just, we're trying to 

1524
01:15:20,120 --> 01:15:23,280
create a convenient system, but 
it just ends up biting us, you 

1525
01:15:23,280 --> 01:15:25,960
know, on the back end of things.
Just doesn't work and it creates

1526
01:15:26,240 --> 01:15:27,320
terrible outcomes. 
Yeah. 

1527
01:15:27,960 --> 01:15:30,960
All right, I want to close this 
out with some rapid fire sure. 

1528
01:15:31,840 --> 01:15:33,560
Thoughts on perennial 
sunbathing? 

1529
01:15:34,840 --> 01:15:37,040
Interesting trend. 
Not necessary. 

1530
01:15:37,200 --> 01:15:40,440
If you sunbathe on with most of 
your body exposed, your 

1531
01:15:40,440 --> 01:15:42,080
perennium is going to get the 
benefits of that. 

1532
01:15:42,520 --> 01:15:46,160
What about topless sunbathing 
for women to reduce breast 

1533
01:15:46,160 --> 01:15:47,400
cancer risk? 
Huge. 

1534
01:15:47,520 --> 01:15:51,040
I mean the the one of the 
greatest things a woman can do 

1535
01:15:51,040 --> 01:15:54,320
to reduce breast cancer risk, 
because not only are you 

1536
01:15:54,320 --> 01:15:56,480
creating vitamin D systemically 
and getting all these other 

1537
01:15:56,480 --> 01:15:58,920
benefits like infrared, we 
didn't even go through the 

1538
01:15:58,920 --> 01:16:00,840
different spectrums of light 
that the sun offers at ground 

1539
01:16:00,840 --> 01:16:04,840
level, but you're also creating 
a powerful effect locally. 

1540
01:16:05,320 --> 01:16:08,160
So the mitochondria in the 
breasts are working as they 

1541
01:16:08,160 --> 01:16:10,400
should. 
The opsins non visual 

1542
01:16:10,400 --> 01:16:12,240
photoreceptors there are working
as they should. 

1543
01:16:12,600 --> 01:16:14,480
The melon in there is working as
it should. 

1544
01:16:15,000 --> 01:16:17,800
And so if you start to, you 
know, if you cover yourself up 

1545
01:16:17,800 --> 01:16:21,160
most of the time, as most women 
do, then I think you create the 

1546
01:16:21,160 --> 01:16:23,200
conditions for some sort of 
local manifestation. 

1547
01:16:23,600 --> 01:16:27,400
Interesting, have you seen any 
studies comparing countries that

1548
01:16:27,400 --> 01:16:31,800
regularly do topless sunbathing 
versus like America and there is

1549
01:16:31,800 --> 01:16:33,400
there a difference in breast 
cancer rates? 

1550
01:16:33,600 --> 01:16:37,280
Not specifically, but the 
general comparison I think is 

1551
01:16:37,280 --> 01:16:39,560
there. 
You you'll find that latitude is

1552
01:16:39,560 --> 01:16:41,640
a very strong predictor of, of 
chronic disease. 

1553
01:16:42,160 --> 01:16:45,520
So you have a lot less, you 
know, rare degenerative 

1554
01:16:45,520 --> 01:16:48,040
diseases. 
Yeah, diseases closer to the 

1555
01:16:48,040 --> 01:16:50,760
equator. 
But as you move higher in 

1556
01:16:50,760 --> 01:16:53,400
latitude, you find more type 2 
diabetes, you find more heart 

1557
01:16:53,400 --> 01:16:55,680
disease, cancer, all that stuff.
Yeah, makes sense. 

1558
01:16:56,440 --> 01:16:59,880
Is indoor blue light aging our 
skin more rapidly than the sun? 

1559
01:17:00,120 --> 01:17:02,640
Yes, because it's creating 
circadian disruption in the skin

1560
01:17:02,640 --> 01:17:04,400
barrier. 
It's destroying the mitochondria

1561
01:17:04,400 --> 01:17:07,080
in the skin barrier, destroying 
the opsins in the skin barrier 

1562
01:17:07,240 --> 01:17:11,760
along with the melanin. 
And so you are, you're creating 

1563
01:17:11,760 --> 01:17:14,480
the conditions to accelerate 
aging because you're destroying 

1564
01:17:14,480 --> 01:17:18,720
all the cells associated with 
the skin fibroblasts, collagen, 

1565
01:17:18,720 --> 01:17:21,160
elastin, melanocytes, 
carotenocytes. 

1566
01:17:21,760 --> 01:17:24,400
Again, there are three main 
layers to the skin barrier. 

1567
01:17:24,400 --> 01:17:27,120
You have the epidermis, the 
dermis, and the hypodermis. 

1568
01:17:27,400 --> 01:17:31,520
All of those can contain, you 
know, some form of opsin or 

1569
01:17:31,520 --> 01:17:34,200
mitochondria. 
And again, if you destroy the 

1570
01:17:34,200 --> 01:17:36,240
mitochondria within a given body
part, you're going to destroy 

1571
01:17:36,240 --> 01:17:38,320
that body part. 
I didn't ask you about this 

1572
01:17:38,320 --> 01:17:41,160
earlier, but are you a fan of 
the yellow lens glasses for 

1573
01:17:41,160 --> 01:17:43,000
looking at a computer screen 
during the day? 

1574
01:17:43,800 --> 01:17:46,040
I think they're a good option if
somebody wants to do it, but I 

1575
01:17:46,040 --> 01:17:48,440
personally don't do it. 
I have AF dot LUX on my 

1576
01:17:48,440 --> 01:17:51,120
computers OK, which is a free 
software that basically reduces 

1577
01:17:51,120 --> 01:17:52,320
the blue. 
Yeah, I've seen that. 

1578
01:17:52,960 --> 01:17:55,760
What's the worst light habit 
that you see everybody doing? 

1579
01:17:56,760 --> 01:18:01,520
Phone at night in bed. 
Definitely the worst in this day

1580
01:18:01,520 --> 01:18:03,040
and age. 
Driving a car at night is 

1581
01:18:03,040 --> 01:18:06,320
terrible because the headlights,
I mean, they're just awful when 

1582
01:18:06,320 --> 01:18:10,720
it comes to ocular health. 
And yeah, just sun avoidance. 

1583
01:18:11,960 --> 01:18:14,560
Avoiding the sun is on par with,
you know, using your phone right

1584
01:18:14,560 --> 01:18:17,760
up to your face at night. 
What's one thing that anyone who

1585
01:18:17,760 --> 01:18:20,560
cares about their long term skin
health should stop doing 

1586
01:18:20,560 --> 01:18:23,520
tomorrow? 
Cares about their long term long

1587
01:18:23,520 --> 01:18:26,320
term skin health. 
Stop getting sun through low 

1588
01:18:26,320 --> 01:18:31,640
emission glass onto your skin. 
Eat eat nutrient dense food. 

1589
01:18:31,640 --> 01:18:35,840
Eat more DHA and EPA from, you 
know, whole, whole seafood 

1590
01:18:35,840 --> 01:18:39,280
sources. 
Stay away from most of the 

1591
01:18:39,280 --> 01:18:42,080
makeup, conventional makeup and 
you know all that, all the 

1592
01:18:42,080 --> 01:18:44,840
moisturizers and stuff, stuff 
that's right up your alley. 

1593
01:18:46,440 --> 01:18:48,440
Make sure to catch sunrise 
because that's the ultimate red 

1594
01:18:48,440 --> 01:18:51,080
and infrared therapy. 
Again, photobiomodulation is 

1595
01:18:51,480 --> 01:18:53,480
unparalleled when it comes to 
skin health. 

1596
01:18:53,960 --> 01:18:56,600
And also fun fact, red and 
infrared have been shown to 

1597
01:18:56,600 --> 01:18:58,880
increase collagen, elastin, 
hyaluronic acid in the skin. 

1598
01:18:58,880 --> 01:19:00,200
Nice. 
So. 

1599
01:19:00,440 --> 01:19:03,560
Great advice. 
What does your ideal day of 

1600
01:19:03,600 --> 01:19:05,800
light exposure actually look 
like? 

1601
01:19:06,640 --> 01:19:08,760
Probably. 
I mean, today, honestly, in the 

1602
01:19:08,760 --> 01:19:11,000
morning, I spent about an hour, 
hour and a half watching 

1603
01:19:11,000 --> 01:19:15,560
sunrise, getting my steps in, 
listening to some soccer news 

1604
01:19:15,560 --> 01:19:19,120
because I'm a big soccer guy. 
And, you know, a little bit of 

1605
01:19:19,120 --> 01:19:21,600
midday sunbathing. 
Although the UV index is low, 

1606
01:19:21,600 --> 01:19:24,360
it's like out of 3 here in 
Southern California. 

1607
01:19:24,360 --> 01:19:26,120
So I'm not too focused on 
sunbathing from that 

1608
01:19:26,120 --> 01:19:28,280
perspective. 
But I work a lot outside under 

1609
01:19:28,280 --> 01:19:30,640
shade because I'm getting 
infrared and all these other 

1610
01:19:30,640 --> 01:19:33,760
wavelengths as well. 
And then nighttime darkness. 

1611
01:19:33,760 --> 01:19:37,520
Strict dark mode. 
At night all the tech is on red 

1612
01:19:37,520 --> 01:19:39,560
mode. 
You can either do it through 

1613
01:19:39,560 --> 01:19:43,240
something called 1 taps app.com 
or you can do it manually and 

1614
01:19:43,240 --> 01:19:49,040
then candles lolux incandescents
early to bed before 10:00 PM. 

1615
01:19:49,960 --> 01:19:52,560
Great, love it Zaid, thank you 
for being here. 

1616
01:19:52,640 --> 01:19:54,480
This was so good. 
I knew this was going to be 

1617
01:19:54,480 --> 01:19:55,800
good. 
I appreciate your time. 

1618
01:19:55,960 --> 01:19:58,480
Where can people find you and 
learn more about circadian 

1619
01:19:58,480 --> 01:20:03,480
biology? 
At Zaid K Dahaj, so ZAIDKDAHAJ 

1620
01:20:03,560 --> 01:20:05,760
on all platforms, mainly 
Instagram X. 

1621
01:20:06,440 --> 01:20:08,560
We also have the 2:00 AM 
podcast, which is a more 

1622
01:20:08,560 --> 01:20:11,400
eclectic conversate conversation
platform. 

1623
01:20:11,640 --> 01:20:14,000
And then the sub stack is more 
long form when it comes to all 

1624
01:20:14,000 --> 01:20:15,200
this stuff we've been talking 
about so. 

1625
01:20:15,640 --> 01:20:17,000
Circadian classroom on sub 
stock. 

1626
01:20:17,240 --> 01:20:19,200
OK, amazing. 
Thank you so much. 

1627
01:20:19,200 --> 01:20:19,560
Thank you.