Episode from the podcastSleep Junkies Podcast

Hacking light for optimal sleep and circadian biology

Released Wednesday, 27th February 2019
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A practical guide to optimising your sleep and circadian biology with light exposure in the day and blocking blue light at night. We talk to Thaddeus Owen, the Primal Hacker about blue light blocking glasses, getting naked outdoors in the morning and lots more.
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1:44 What is biohacking?
4:57 Dave Asprey and modifying your biology
6:20 The pivotal moment when Thaddeus decided to pursue a life of optimal health
9:00 Primal Hacker: combining cutting edge science and ancestral health
10:32 Jumping into ice-holes, cold adaptation and cryotherapy
13:23 Thaddeus' TED Talk on light hacking
15:04 Light hack #1: getting sun exposure in the morning
16:15 How morning sunlight stimulates hormone and neurotransmitter production
17:40 How morning sunlight preconditions your skin to withstand ultraviolet light 
20:40 New research which shows there are photoreceptors in the skin
21:30 How to be naked in the sun, even in a busy urban environment 
22:51 Lux levels, indoor vs outdoor light intensity
26:22 Using consumer light therapy technology, Retimer glasses
31:07 How morning sunlight acts as a 'brake' for melaton  
33:48 How do I get natural light if I work indoors all day?
37:30 Why do we need to block out blue light at night?
40:35 Blue blockers; wearing at night vs wearing in the day
43:50 Blue light blocking apps and software for laptops, phones and tablets
45:18 F.lux vs Iris - pros and cons 
48:15 How to choose a pair of blue-blocking glasses
50:41 BPI 550 tint glasses
52:51 Recommended brands for best blue blocking glasses
54:32 How to check if your glasses are blocking the right wavelengths
56:51 How to create a blackout in your bedroom at night
59:27 Thoughts on smart lighting/circadian lighting for the home
01:01:46 Summing up: Light is free. It doesn't have to be complicated.

For 200,000 years, human physiology has adapted to live in sync with the daily cycle of night and day.
And natural light is the most important environmental cue that helps to synchronise our biology to the 24 hour, or circadian rhythm.

But in the 21st century, artificial lighting, technology and 24/7 society has separated us from nature, and as a result, many of us, as a result of spending too much time indoors, too much time in front of screens, or staying up too light, suffer the health consequences of disrupting our circadian rhythms.

In today's podcast we talk to biohacker Thaddeus Owen, who for the last 12 years has been studying, and implementing ways to achieve optimal health, including using the latest research into how light affects our physiology and our sleep.

In this episode we go in-depth into explaining some practical ways to improve your sleep health, and general well-being with 'light hacking' including:

tips and strategies for achieving optimal sunlight exposure in the morning and throughout the day
how sunlight contains information that triggers hormone production at different times during the day
how to choose the best pair of blue light blocking glasses
comparing blue light blocking apps like F.lux and Iris

and lots more. We hope you enjoy the episode!

This Episode's Guest
Thaddeus Owen - @PrimalHacker

Thaddeus Owen is the co-founder or PrimalHacker.com. A certified Bulletproof Coach from the first ever class of coaches, holds a personal training certification, nutrition certification, Master’s degree in Holistic Nutrition and studied Chemical Engineering a long time ago.
Resources
Primal Hacker website: https://primalhacker.com/

Instagram:  @primalhacker https://www.instagram.com/primalhacker/

Study: Infra-red light/ Skin conditioning https://www.ncbi.nlm.nih.gov/pmc/articles/PMC47454…

Article about non-visual photoreceptors: https://theconversation.com/seeing-without-eyes-th…

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