In this episode, circadian health coach Jason Yan shares about the significance of circadian rhythms and the impact on health. Jason explains what circadian health entails, how light exposure, especially at sunrise and throughout the day, affects the body’s internal clock, and the crucial role of melatonin. He encourages you to embrace natural sunlight, avoid artificial light at night, and consider grounding to mitigate the effects of non-native EMF. Practical tips for improving sleep, managing screen exposure, and maintaining a natural rhythm are shared.
Timestamps
01:03 Understanding Circadian Rhythms
02:01 Practical Tips for Circadian Health
04:27 The Importance of Sunlight
11:02 Managing Non-Native EMF
20:27 Nutrition Myths Debunked
Where to Find Jason
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In this insightful conversation, Jason Yun get into the fascinating world of circadian health, unpacking the science behind how our bodies align with the natural rhythms of light and dark. From understanding the critical role of sunlight in setting our biological clocks to practical strategies for improving sleep, energy, and overall well-being, Jason shares actionable advice to help you connect with nature’s rhythm and optimize your health.
What Is Circadian Health?
Jason explains that circadian health stems from circadian biology, which is based on the 24-hour cycles that govern our bodily functions. These rhythms dictate everything from when our blood pressure peaks to the optimal times for eating and exercising. When these natural rhythms are disrupted, it can lead to a breakdown of key processes, potentially contributing to chronic diseases.
For example, the timing of sunrise and sunset plays a pivotal role in regulating hormones and physiological responses. This alignment with the natural light-dark cycle ensures that our internal clocks, like the one located in the brain’s suprachiasmatic nucleus (SCN), are in sync with our external environment.
Sunrise… Your Natural Coffee
One of Jason’s top recommendations for better circadian health is to start your day by watching the sunrise. Without wearing sunglasses or contact lenses, allow natural light to enter your eyes. This light exposure activates melanopsin in the retina, signaling to your body that it’s time to wake up. Jason refers to this as “nature’s coffee,” emphasizing its ability to energize without caffeine.
While the duration depends on individual circumstances, spending 15 to 30 minutes outdoors in the morning sun is ideal. For busy schedules, even a few minutes of exposure while walking the kids to the bus stop or sipping coffee on the porch can make a difference.
The Role of Dopamine and UV Light
Jason highlights the significance of ultraviolet (UV) light in producing essential chemicals such as dopamine, melatonin, and serotonin. These not only regulate mood and sleep but also enhance curiosity and creativity. By using tools like the Sun Position Demo app or the D Minder app, you can track UV light availability and maximize your exposure for optimal benefits.
Mitigating EMF and Blue Light Pollution
In today’s technology-driven world, electromagnetic fields (EMF) and blue light from screens can disrupt our circadian rhythms. Jason emphasizes the importance of reducing exposure to artificial blue light, especially at night, as it destroys melatonin and hampers deep sleep.
Tips for Minimizing EMF and Blue Light Effects:
- Grounding/Earthing: Spend time barefoot outdoors to counteract EMF’s effects. Alternatively, use grounding devices indoors.
- Blue-Light-Blocking Glasses: Invest in quality glasses that block harmful wavelengths, especially during the evening.
- Adjust Screen Settings: Use apps like Iris to reduce blue light on devices.
- Open Windows: Allow natural light and fresh air to balance indoor lighting environments.
Nutrition and Circadian Alignment
Jason dispels myths around nutrition timing, such as eating every few hours to boost metabolism. Instead, he recommends aligning eating habits with sunlight: “Sun out, kitchen open. Sun down, kitchen closed.” This practice supports the synchronization of internal clocks, such as the liver and gut clocks, with the master circadian clock in the brain.
Key Takeaways for Better Circadian Health
- See the Sunrise: Expose your eyes to morning sunlight to set your biological clock.
- Limit Blue Light: Use blue-light-blocking glasses and dim screens at night to protect melatonin.
- Connect with Nature: Incorporate grounding into your routine to mitigate EMF exposure.
- Time Your Meals: Eat during daylight hours to align with natural energy cycles.
By making these simple yet impactful changes, you can support your body’s natural rhythms, leading to improved energy, better sleep, and long-term health.
