Episode from the podcastDecoding Superhuman

How to Optimize Your Light for Sleep, Energy, and an Epic Life with Andy Mant

Released Tuesday, 22nd January 2019
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Andy Mant is the Founder and CEO of BluBlox, a company who produces high-quality blue light blocking glasses. Andy and Boomer discuss the role of melanopsin, how to regulate blue light, and the role of circadian rhythms for performance.

"When the sun rises in the morning and as it actually sets in the evening, the intensity of light changes. During first sort of sunrise periods, you're going to have a very low lux light. It is probably about sort of 1800 Kelvin on the sunrise and the sunset. It's actually not really that difficult to look at and it also contains a lot yet less frequencies of invisible light like UV."
Andy Mant, CEO of BluBlox

Who is Andy Mant?

Andy Mant is the founder and CEO of BLUblox, a company specializing in evidence-based advanced light filtering eyewear. Andy started BLUblox after becoming dissatisfied with the quality and standards of blue light blocking glasses available and so set about to design lenses that match the evidence in the academic literature. Andy was born in the UK and moved to Australia in 2011. After moving and about 2 years after arriving Andy’s gained a lot of weight and become chronically fatigued and lacked energy. Traditional dietary approaches only worked to a certain degree and after stumbling across light and health Andy forged a passion and niche understanding of all things light related to health. Today Andy is a leading figure in managing light to improve health and wellbeing.

Key Highlights on Optimizing Light

  • [5:27] Andy Mant's health journey
  • [9:44] How to reset your circadian rhythm
  • [12:04] The relationship between cortisol and blue light
  • [14:19] Practicing sun gazing
  • [16:09] The best resources for diving deep on circadian rhythms
  • [22:27] Melanopsin in detail
  • [25:31] Why blue light blocking glasses at night is not enough
  • [30:21] Taking a light break from work
  • [34:14] An after dark routine to optimize your sleep
  • [37:21] Reducing flicker with Iris
  • [39:01] Does it matter if the light gets in the side of the glasses?
  • [41:25] The role of melanin in needing sunglasses
  • [49:55] Testing different blue light blocking brands
  • [53:22] The question you should ask of the manufacturer of your glasses
  • [55:20] Andy answers the final four questions
Resources Mentioned

Continue Your High Performance Journey with Andy Mant


The sponsor for this episode is the ring on my finger. No, I’m not married yet. And frankly, before that ring, I hated wearing rings. But I must say the guys at Oura have done a great job.

The ring allows me to track all sorts of crazy things about my sleep, including my resting heart rate, my deep sleep stages, my REM sleep, etc, etc. I really enjoy the feedback and allows me to make lifestyle decisions to become a higher performer.

Let me give you an example. So prior to getting the ordering, I would fast essentially 16 hours after my last meal. It didn’t matter when that last meal was. However, when I look at my resting heart rate, and how that really correlates to my performance The next day, I know I want my lowest resting heart rate coming as soon as possible after going to sleep because that’s when all my recovery really starts.

So what did I do? Well, it allowed me to adjust really when my last meal was before going to bed. So I have my last meal. Now, earlier in the night, I get better sleep, I get higher quality sleep. And I must say the next day feels amazing. So if you want to check out the Oura Ring and if you want to pick one up yourself, go to ouraring.com and plug in the code Boomer and you’ll get $50 off your order or 50 euros, depending on your jurisdiction. I really hope you enjoy the ring and on with the show.


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