WEBVTT 00:00:02.890 --> 00:00:06.549 For today's episode, we will cover circadian 00:00:06.549 --> 00:00:12.970 rhythms. This is a huge concern in our society. 00:00:13.830 --> 00:00:19.370 Autism or not, we will cover effective protocols 00:00:19.370 --> 00:00:24.710 to set the circadian clock, the circadian rhythm. 00:00:25.649 --> 00:00:30.129 Remember, this is a two -part process, light 00:00:30.129 --> 00:00:37.450 and dark. With autism, essentially, every autistic 00:00:37.450 --> 00:00:43.390 has problems with circadian rhythms. But first, 00:00:43.570 --> 00:00:48.009 a message about Daylight Computer Company, very 00:00:48.009 --> 00:00:52.950 relevant for today's episode. I would like to 00:00:52.950 --> 00:00:56.469 take a moment and mention a pressing issue we 00:00:56.469 --> 00:01:02.469 are seeing in our modern world. And that is tech 00:01:02.469 --> 00:01:07.359 use. and tech light. The data are impressive 00:01:07.359 --> 00:01:12.640 and concerning on isolated wavelengths of light, 00:01:13.280 --> 00:01:17.719 especially shorter wavelengths, which is blue 00:01:17.719 --> 00:01:23.540 light. For those that don't know, we have chromophores, 00:01:23.980 --> 00:01:27.739 which are special proteins that absorbs specific 00:01:27.739 --> 00:01:32.629 wavelengths of light. For blue light, The light 00:01:32.629 --> 00:01:37.010 that is LED light and tech light, that protein 00:01:37.010 --> 00:01:42.849 is called melanopsin. Melanopsin is responsible 00:01:42.849 --> 00:01:48.069 for our circadian biology, physiology and cell 00:01:48.069 --> 00:01:53.170 functioning, hormone regulation, and even a connection 00:01:53.170 --> 00:01:59.569 to an area huge for mood. A consideration we 00:01:59.569 --> 00:02:04.010 should include is This protein was not even discovered 00:02:04.010 --> 00:02:10.689 until 1998. It seems important for us to understand 00:02:10.689 --> 00:02:15.289 how our biology uses the different wavelengths 00:02:15.289 --> 00:02:19.990 of light for various aspects of our biology. 00:02:21.509 --> 00:02:25.409 This blue light chromophore is our master controller, 00:02:26.430 --> 00:02:30.789 our master clock. Remember, circadian rhythm 00:02:30.789 --> 00:02:35.490 is a two -part process. Two independent parts. 00:02:36.689 --> 00:02:42.789 Light and dark. For a quick reference, see the 00:02:42.789 --> 00:02:47.550 2017 Nobel Prize in Physiology and Medicine. 00:02:48.750 --> 00:02:51.930 But for now, I have something exciting. I want 00:02:51.930 --> 00:02:54.789 to introduce a product unlike any other product 00:02:54.789 --> 00:03:00.030 available. A highlight is... The product from 00:03:00.030 --> 00:03:03.349 Daylight Computer Company created their product 00:03:03.349 --> 00:03:07.569 based on these factors. The Daylight Computer 00:03:07.569 --> 00:03:13.669 is completely blue light free. It has no flicker. 00:03:14.110 --> 00:03:17.490 Short wavelength flicker is extremely harmful 00:03:17.490 --> 00:03:22.449 for our eyes and downstream biology. Light flicker 00:03:22.449 --> 00:03:25.389 is constantly turning our central nervous system 00:03:25.389 --> 00:03:30.680 on and off. Essentially it is like going to a 00:03:30.680 --> 00:03:33.659 light switch and repeatedly turning it on and 00:03:33.659 --> 00:03:39.419 off. The problem is blue light and LED light 00:03:39.419 --> 00:03:43.840 does this and it is so rapid you cannot even 00:03:43.840 --> 00:03:48.699 perceive this in real time. The daylight computer 00:03:48.699 --> 00:03:53.699 is the lowest stimulation and foremost for sensory 00:03:53.699 --> 00:03:59.699 sensitive users. It is no question that the alternative 00:03:59.699 --> 00:04:04.960 product, especially when used at night, do not 00:04:04.960 --> 00:04:09.400 address or consider this in their product. It 00:04:09.400 --> 00:04:14.340 is so toxic to human biology. Big tech corporations 00:04:14.340 --> 00:04:19.079 have patents on how their short wavelength implicate 00:04:19.079 --> 00:04:24.639 the human nervous system. And a bonus. Despite 00:04:24.639 --> 00:04:28.819 daylight computer not having backlight, it is 00:04:28.819 --> 00:04:33.199 very functional for outdoor use. And of course, 00:04:34.019 --> 00:04:39.019 increased sunlight is always preferred. I am 00:04:39.019 --> 00:04:42.360 happy to offer a discount for the daylight computer. 00:04:43.420 --> 00:04:48.500 You can use the code Autism for a $25 off coupon. 00:04:50.019 --> 00:04:53.839 Again, use the code Autism. and the discount 00:04:53.839 --> 00:04:59.019 code for $25 off. See the link in the show notes 00:04:59.019 --> 00:05:02.360 to Daylight Computer Company or just give it 00:05:02.360 --> 00:05:06.439 a quick search in your internet browser. Use 00:05:06.439 --> 00:05:12.899 the code Autism for $25 off. Remember, Autism 00:05:12.899 --> 00:05:18.600 is also two major regions of interest. One is 00:05:18.600 --> 00:05:22.810 a lack of biological energy. This is mostly through 00:05:22.810 --> 00:05:30.069 development and to improper clock timing of our 00:05:30.069 --> 00:05:34.449 physiology. Remember this pressing question. 00:05:35.550 --> 00:05:43.790 What do you think light is? Remember we are only 00:05:43.790 --> 00:05:48.790 100 to 130 years or so into artificial light. 00:05:49.529 --> 00:05:53.550 So we will cover more on how light interacts 00:05:53.550 --> 00:05:59.889 with biology. The good news is it is simple. 00:06:01.250 --> 00:06:06.269 The bad news is you will find it hard to change 00:06:06.269 --> 00:06:12.629 your behaviors. Humans like, we prefer, comfort. 00:06:13.750 --> 00:06:17.709 We like habits. We've covered this with human 00:06:17.709 --> 00:06:24.310 behavior. human neuroplasticity. In some ways, 00:06:24.850 --> 00:06:29.269 light, certain wavelengths, are responsible for 00:06:29.269 --> 00:06:34.930 this. Let's review this. Sunlight, our source 00:06:34.930 --> 00:06:41.970 of natural light, is 280 nanometer to 3100 nanometer 00:06:41.970 --> 00:06:49.529 wavelengths. And a quick recap. UVB is 280 to 00:06:49.529 --> 00:06:57.689 315. UVA is 315 to roughly 380. Sometimes you 00:06:57.689 --> 00:07:01.649 will see it go up to 400. And that starts the 00:07:01.649 --> 00:07:07.230 visible light spectrums, the rainbows, from blue 00:07:07.230 --> 00:07:11.290 all the way to red light. This is 380 nanometer 00:07:11.290 --> 00:07:18.459 to 760 nanometer light. And after that, you have 00:07:18.459 --> 00:07:22.300 the near infrared, and then the far infrared, 00:07:22.399 --> 00:07:27.100 and so forth, all the way out to 3 ,100 nanometer 00:07:27.100 --> 00:07:32.899 light. Artificial light is isolated wavelengths, 00:07:33.699 --> 00:07:39.379 and newer, modern light is the shorter and stronger 00:07:39.379 --> 00:07:43.439 wavelengths of light, and the more isolated light 00:07:43.439 --> 00:07:50.899 ranges. wavelengths. For instance, incandescent 00:07:50.899 --> 00:07:55.120 bulbs are roughly 500 nanometer light all the 00:07:55.120 --> 00:08:01.120 way past to 760 red light. It goes into the near 00:08:01.120 --> 00:08:06.720 and far infrared light. However, LED and tech 00:08:06.720 --> 00:08:12.759 light are very bad. This is roughly 400 to 600 00:08:12.759 --> 00:08:17.220 nanometer light and it has a high peak at 480 00:08:17.220 --> 00:08:21.240 nanometer light. This is very short and strong. 00:08:22.000 --> 00:08:27.420 Isolated. Wavelength. And remember chromophores. 00:08:27.740 --> 00:08:32.460 Remember melanopsin. Melanopsin wasn't discovered 00:08:32.460 --> 00:08:38.879 until 1998. This light sensing frog skin in our 00:08:38.879 --> 00:08:42.960 eye, essentially, and now found across the body. 00:08:44.000 --> 00:08:49.980 Yes, frog skin. See, Iggy Provencio from UVA, 00:08:50.340 --> 00:08:53.139 not the wavelength, not UVA wavelength, but the 00:08:53.139 --> 00:08:57.299 University of Virginia. He studies this. He discovered 00:08:57.299 --> 00:09:04.240 melanopsin. Melanopsin sets our circadian clocks, 00:09:05.299 --> 00:09:09.350 our circadian rhythms. and it is a blue light 00:09:09.350 --> 00:09:14.850 absorbing protein, a chromophore. Remember, chromophore 00:09:14.850 --> 00:09:21.029 is a light carrier or a carrier of light. That 00:09:21.029 --> 00:09:26.370 is the translation of chromophore. This sets 00:09:26.370 --> 00:09:32.169 our physiology. This sets everything. Our neurotransmitters, 00:09:32.509 --> 00:09:37.639 neuromodulators, hormones. our tissues and organs, 00:09:38.080 --> 00:09:43.320 every cell and so forth. See the 2017 Nobel Prize 00:09:43.320 --> 00:09:49.779 for Physiology or Medicine. So much, autism research 00:09:49.779 --> 00:09:54.679 shows data on all or some of these components. 00:09:57.220 --> 00:10:01.340 Today, humans are suffocated in this light wavelength, 00:10:01.840 --> 00:10:05.509 especially the modern LED and tech light. and 00:10:05.509 --> 00:10:10.009 so forth. It is not working. We see objective 00:10:10.009 --> 00:10:14.570 data. We can see this. And we do nothing. We 00:10:14.570 --> 00:10:17.629 are clueless about this. We remain clueless. 00:10:18.730 --> 00:10:22.850 And two things here. The lack of full spectrum 00:10:22.850 --> 00:10:27.409 during the day. The full spectrum sunlight that 00:10:27.409 --> 00:10:32.129 we just reviewed. And we are now able to extend 00:10:32.129 --> 00:10:39.279 the day. with artificial light at night. Remember, 00:10:39.559 --> 00:10:44.259 humans evolved with mostly the moon as a source 00:10:44.259 --> 00:10:50.320 of light at night. Vastly, very vast differences 00:10:50.320 --> 00:10:57.039 than modern light. For those that say, hang on, 00:10:57.460 --> 00:11:02.120 candles and fire, good, that's still vastly different, 00:11:02.120 --> 00:11:07.580 however. Let's go to this environment and how 00:11:07.580 --> 00:11:13.120 it implicates the mother and all. All of these 00:11:13.120 --> 00:11:18.580 known biomarkers and what this means to the placenta, 00:11:19.440 --> 00:11:24.679 the womb, embryogenesis, and the living organism 00:11:24.679 --> 00:11:32.860 developing in utero. Artificial light. especially 00:11:32.860 --> 00:11:39.659 1893 to most of the world. And autism in multiple 00:11:39.659 --> 00:11:45.740 parts of the world in the mid 1930s. From Leo 00:11:45.740 --> 00:11:50.580 Kanner at Johns Hopkins and Hans Asperger in 00:11:50.580 --> 00:11:54.720 Vienna, different parts of the world. And it 00:11:54.720 --> 00:11:58.299 fits the generational link, that generational 00:11:58.299 --> 00:12:02.929 requirement. Remember the families of the Kanner 00:12:02.929 --> 00:12:07.590 kids. They were exposed to this from the start. 00:12:07.950 --> 00:12:13.169 They were wealthy and capable of equipping their 00:12:13.169 --> 00:12:16.730 homes, their environments, and they worked indoors. 00:12:16.830 --> 00:12:20.070 Even the mothers, the fathers, they worked indoors 00:12:20.070 --> 00:12:25.809 under these artificial lights. And remember the 00:12:25.809 --> 00:12:30.250 Amish. Hard comparison for the Amish here, people. 00:12:30.360 --> 00:12:34.000 want to highlight the differences in VAX schedules 00:12:34.000 --> 00:12:38.940 and their culture, the use of medical paradigms 00:12:38.940 --> 00:12:42.379 and so forth, or the lack of use of the medical 00:12:42.379 --> 00:12:50.879 paradigms. But, but their environment today mimics 00:12:50.879 --> 00:12:57.440 ours, the modern world in these early 1900s. 00:12:58.379 --> 00:13:03.539 Their today environment is similar to ours 130 00:13:03.539 --> 00:13:09.899 years ago. Huge mess in society, in my opinion. 00:13:11.899 --> 00:13:16.080 Another question is, how many have any consideration 00:13:16.080 --> 00:13:20.500 that the Amish low rates of autism is because 00:13:20.500 --> 00:13:27.159 they have less of a modern world? And here are 00:13:27.159 --> 00:13:31.750 some things to consider. Let's normalize this, 00:13:31.750 --> 00:13:37.009 and we should. It is true that they do not necessarily 00:13:37.009 --> 00:13:42.610 pursue centralized medical care. And two, their 00:13:42.610 --> 00:13:45.789 children are not forced into environments that 00:13:45.789 --> 00:13:50.690 could really bring these phenotypes out. Examples 00:13:50.690 --> 00:13:54.149 of this include the classrooms, the school day, 00:13:54.950 --> 00:13:58.309 the social interactions, and the social norms. 00:13:59.629 --> 00:14:06.370 And this is similar from ADHD as well. Centralized 00:14:06.370 --> 00:14:10.350 school day and the classrooms predates the rates 00:14:10.350 --> 00:14:15.750 of autism and ADHD. In other words, being forced 00:14:15.750 --> 00:14:19.990 into these environments and sustaining that, 00:14:20.149 --> 00:14:25.009 enduring these environments, it's very bad. Many 00:14:25.009 --> 00:14:30.039 contrast to these types of phenotypes. And I 00:14:30.039 --> 00:14:33.480 said that at the end of the Understanding the 00:14:33.480 --> 00:14:37.120 Origins of Autism Part 2 episode, when we covered 00:14:37.120 --> 00:14:41.179 Asperger's, one thing that really highlights 00:14:41.179 --> 00:14:44.879 these different phenotypes is these new environments 00:14:44.879 --> 00:14:48.759 that we are indoors and forced into certain rules 00:14:48.759 --> 00:14:54.179 and structures. If we consider all of those factors, 00:14:54.419 --> 00:14:59.830 normalize the datasets, the comparison, the Amish 00:14:59.830 --> 00:15:04.090 will still have less rates. And this is because 00:15:04.090 --> 00:15:08.169 their environments day and night, two big things 00:15:08.169 --> 00:15:12.190 there, their environments day and night are similar 00:15:12.190 --> 00:15:19.610 to human environments 100 to 150 years ago. It 00:15:19.610 --> 00:15:25.409 is this simple. But people will not consider 00:15:25.409 --> 00:15:29.639 that people want to self -serve. They're biased. 00:15:30.919 --> 00:15:34.159 I want to normalize the data sets, the comparison 00:15:34.159 --> 00:15:38.799 groups, make that prediction. And I think it 00:15:38.799 --> 00:15:44.399 would come true. No type one error, or false 00:15:44.399 --> 00:15:48.620 positive, or no type two errors, false negatives, 00:15:48.879 --> 00:15:53.100 and so forth. But the people that just claim 00:15:53.100 --> 00:15:56.340 and say Amish have fewer rates because the VAX 00:15:56.340 --> 00:16:00.580 schedule There's going to be some truth to that, 00:16:01.080 --> 00:16:04.860 but there's going to be some false, some errors 00:16:04.860 --> 00:16:13.320 in that. So anyway, the day. Actionable protocols 00:16:13.320 --> 00:16:20.340 to set our circadian rhythm. Autistic or not. 00:16:22.559 --> 00:16:25.919 Chronologically, through the day, so immediately 00:16:25.919 --> 00:16:31.100 upon waking, But first remember and probably 00:16:31.100 --> 00:16:36.820 something else overlooked shift work This is 00:16:36.820 --> 00:16:41.240 new and absolutely no good for human biology 00:16:41.240 --> 00:16:45.759 No good for our health our well -being and so 00:16:45.759 --> 00:16:52.200 forth So immediately after waking You need the 00:16:52.200 --> 00:16:56.559 sunlight within one hour after waking at worst 00:16:57.480 --> 00:17:03.220 The sooner, after waking, the better. The more 00:17:03.220 --> 00:17:07.400 severe the autism, the more time you need outside. 00:17:09.180 --> 00:17:12.640 You should get at least 15 minutes at minimum. 00:17:14.099 --> 00:17:18.200 This sends a signal via the melanopsin to the 00:17:18.200 --> 00:17:21.859 SCN, the suprachiasmatic aniculus, which remember 00:17:21.859 --> 00:17:27.190 is a monosynaptic connection. Melanopsin to the 00:17:27.190 --> 00:17:33.369 SCN is a direct monosynaptic connection. This, 00:17:33.789 --> 00:17:38.630 undisputed, tells us this connection is super 00:17:38.630 --> 00:17:43.390 important. That should be a hard stop and time 00:17:43.390 --> 00:17:49.210 for you to reflect on that. The SCN is our master 00:17:49.210 --> 00:17:54.609 clock. The example given is if you use maps or 00:17:54.670 --> 00:18:00.690 GPS device on your phone for directions. If the 00:18:00.690 --> 00:18:05.349 maps is not running faster than you are on the 00:18:05.349 --> 00:18:09.589 land while traveling, it will not tell you where 00:18:09.589 --> 00:18:14.410 to go in time. It will be delayed and you will 00:18:14.410 --> 00:18:18.170 miss a turn, miss your direction, miss your destination. 00:18:18.450 --> 00:18:23.390 You will get lost and have to detour. The GPS 00:18:23.390 --> 00:18:27.529 must be faster than you, than the movement on 00:18:27.529 --> 00:18:32.670 earth. And this 15 minutes being outside will 00:18:32.670 --> 00:18:37.269 tell the hypothalamus, which is where the SCN 00:18:37.269 --> 00:18:42.170 is. It tells the hypothalamus to reach out to 00:18:42.170 --> 00:18:46.430 the pineal gland to start releasing melatonin 00:18:46.430 --> 00:18:53.210 16 hours from this time. Hard stop here. The 00:18:53.210 --> 00:18:58.769 16 hours will come whenever your hypothalamus 00:18:58.769 --> 00:19:05.069 is registering its day. This is why the sun is 00:19:05.069 --> 00:19:09.930 the best source, the only true source, unless 00:19:09.930 --> 00:19:14.029 you buy specialized equipment like chroma light 00:19:14.029 --> 00:19:17.430 devices and so forth to supplement this power 00:19:17.430 --> 00:19:22.640 and the wavelengths. Now normal artificial light 00:19:22.640 --> 00:19:27.900 can do this. It does do this, but it is delayed. 00:19:28.420 --> 00:19:33.599 It is not as efficient. It takes more time to 00:19:33.599 --> 00:19:39.319 register. Oh, it's daytime. So think about it. 00:19:39.940 --> 00:19:43.559 If it takes an extra one to two hours to register 00:19:43.559 --> 00:19:47.660 this, that melatonin is delayed on the back end 00:19:47.660 --> 00:19:51.640 of your day. and this is no good. Maybe you've 00:19:51.640 --> 00:19:54.559 been up for two three hours and you're not getting 00:19:54.559 --> 00:19:59.579 enough power from the light source. So you are 00:19:59.579 --> 00:20:03.359 delaying melatonin 16 hours on top of that two 00:20:03.359 --> 00:20:06.259 to three hours that it's registering. So you 00:20:06.259 --> 00:20:10.359 might go 20 hours before that melatonin release. 00:20:12.880 --> 00:20:16.460 Morning sunlight is not only the most important 00:20:16.640 --> 00:20:20.380 Think for today's episode. It is the most important 00:20:20.380 --> 00:20:26.119 thing for humans' daily activity. Morning sun 00:20:26.119 --> 00:20:32.380 is mostly red light. For outside resources, see 00:20:32.380 --> 00:20:38.660 these names. Samir Hattar. Dave Beerson. Michael 00:20:38.660 --> 00:20:46.940 Dew. Jack Cruz. Sean Kane. The Huberman Podcast, 00:20:47.799 --> 00:20:52.900 and Roger Scheholt. They do excellent work on 00:20:52.900 --> 00:20:58.200 this topic. And also, Iggy Provencio. Don't want 00:20:58.200 --> 00:21:02.079 to forget Iggy. This morning sun is crucial for 00:21:02.079 --> 00:21:07.500 timing, efficiency of our physiology, hormones, 00:21:08.660 --> 00:21:13.119 cells, mitochondria of matrix, specifically, 00:21:13.480 --> 00:21:18.140 the TCA cycle. Do you know that can run catabolic 00:21:18.140 --> 00:21:23.559 or anabolic? I'd like to take a quick break to 00:21:23.559 --> 00:21:27.980 talk about chroma light devices. Very relevant 00:21:27.980 --> 00:21:32.700 for today's episode. Chroma, a Seattle -based 00:21:32.700 --> 00:21:37.500 innovator founded by ex -NASA and Air Force engineer 00:21:37.500 --> 00:21:42.420 Michael Shapiro, is on a mission to enhance physical 00:21:42.599 --> 00:21:47.059 and mental health with purpose -built devices, 00:21:47.859 --> 00:21:51.500 unlocking peak human health, cognitive function, 00:21:51.980 --> 00:21:56.400 and performance. Shapiro launched Chroma to restore 00:21:56.400 --> 00:22:00.500 the natural light lost to screens in indoor living 00:22:00.500 --> 00:22:05.059 and delivers faster recovery, sharper minds, 00:22:05.059 --> 00:22:09.880 and better sleep. Their products hit hard. The 00:22:09.880 --> 00:22:13.869 Iron Forge speeds muscle repair with red and 00:22:13.869 --> 00:22:17.650 near -infrared light, while the skylight mimics 00:22:17.650 --> 00:22:23.269 sunlight to boost sleep and energy. A standout, 00:22:23.630 --> 00:22:27.490 the Forge Lamp, is a portable gem that fires 00:22:27.490 --> 00:22:35.009 660 nanometer and 850 nanometer light to energize 00:22:35.009 --> 00:22:40.170 mitochondria and heal tissues on the go. Remember 00:22:40.170 --> 00:22:42.710 the four red -light chromophores on cytochrome 00:22:42.710 --> 00:22:46.569 c -oxidase frequently talked about in the podcast? 00:22:47.289 --> 00:22:51.890 This is why. Their products are built with military 00:22:51.890 --> 00:22:57.910 -grade durability that have lasting impact. Chroma's 00:22:57.910 --> 00:23:03.690 tech fuses precision and power. Gallium titride 00:23:03.690 --> 00:23:07.869 power supplies. Smaller, cooler and stronger 00:23:07.869 --> 00:23:12.079 than silicone. provide flicker -free light that's 00:23:12.079 --> 00:23:16.759 easy on the eyes. High -powered LEDs target key 00:23:16.759 --> 00:23:21.420 wavelengths for skin, tissue, and cellular health 00:23:21.420 --> 00:23:25.180 with smart heat management for the lasting impact. 00:23:26.220 --> 00:23:29.599 Every design decision Chroma makes serves a purpose 00:23:29.599 --> 00:23:34.059 to create devices that are precise, durable, 00:23:34.599 --> 00:23:39.869 and effective for improving human life. Remember, 00:23:40.309 --> 00:23:42.950 humans use different wavelengths of light for 00:23:42.950 --> 00:23:47.849 different functions of life. Remember when I 00:23:47.849 --> 00:23:54.970 ask, what do you think light is? Chroma designs 00:23:54.970 --> 00:23:59.869 with our biology in mind. From sleep aids and 00:23:59.869 --> 00:24:04.549 wound healing to mitochondrial energy, full body 00:24:04.549 --> 00:24:08.000 lights and blue light blocking glasses. They 00:24:08.000 --> 00:24:12.420 are U .S. made and chroma ships globally and 00:24:12.420 --> 00:24:20.900 accepts FSA and HSA payments. Use autism at checkout 00:24:20.900 --> 00:24:27.599 for a 10 % off discount. That's autism at checkout 00:24:27.599 --> 00:24:33.940 for a 10 % off discount. The next protocol is 00:24:33.940 --> 00:24:38.740 maximizing midday sunlight. The sun spectrum 00:24:38.740 --> 00:24:43.259 shifts during the day. Midday is obviously when 00:24:43.259 --> 00:24:48.799 UV gets stronger. If you get morning sun, you 00:24:48.799 --> 00:24:55.039 will be fine. For the midday sun, you need the 00:24:55.039 --> 00:24:59.079 UV light wavelengths. Remember, some chromophores 00:24:59.079 --> 00:25:03.940 absorb 200 nanometer to 400 nanometer light. 00:25:05.319 --> 00:25:09.259 The more sunlight you get, the longer you live. 00:25:09.819 --> 00:25:15.259 It's undisputed. If you can only get 20 minutes, 00:25:16.059 --> 00:25:21.819 get the 20 minutes. But ask yourself, why can 00:25:21.819 --> 00:25:26.500 I only get 20 minutes? And maybe a better question 00:25:26.500 --> 00:25:33.140 is, am I sure I can only get 20 minutes? Get 00:25:33.140 --> 00:25:37.640 more. The more you get, the healthier and longer 00:25:37.640 --> 00:25:42.980 the life. Block the sun from your favorite flower 00:25:42.980 --> 00:25:48.900 and what happens or a tree. It is this much of 00:25:48.900 --> 00:25:53.279 an equal comparison. Those plants, the trees, 00:25:53.460 --> 00:25:58.799 the flowers, etc. won't live as long. They will 00:25:58.799 --> 00:26:04.960 not be healthy. The sad thing is You can understand 00:26:04.960 --> 00:26:11.220 this. But as soon as we put human life into this 00:26:11.220 --> 00:26:15.740 equation, this comparison, most think we are 00:26:15.740 --> 00:26:24.339 different. Not true. Simply not true. Get as 00:26:24.339 --> 00:26:28.900 much as possible. Evening sun. Evening sun is 00:26:28.900 --> 00:26:32.059 similar to the morning sun whereby it is mostly 00:26:32.059 --> 00:26:36.519 red light. The low -angle sunlight coming down 00:26:36.519 --> 00:26:41.940 on the horizon. The horizon will tell you that 00:26:41.940 --> 00:26:45.859 the brain, it is getting close to day's end. 00:26:47.039 --> 00:26:49.380 Now a cool little thing that you can discover 00:26:49.380 --> 00:26:52.680 here, you can go out and see for yourself. With 00:26:52.680 --> 00:26:57.119 the right horizon, you need a flat horizon. In 00:26:57.119 --> 00:27:00.319 the morning, just before the sun comes up over 00:27:00.319 --> 00:27:04.480 the horizon, and in the evening, Just as the 00:27:04.480 --> 00:27:08.619 Sun goes down over the horizon There's roughly 00:27:08.619 --> 00:27:11.660 maybe five minutes or so five to ten minutes 00:27:11.660 --> 00:27:15.700 ten minutes tops that you can see in the sky 00:27:15.700 --> 00:27:20.500 the visible light spectrum and It's in reverse 00:27:20.500 --> 00:27:23.660 the red light will be just over the horizon And 00:27:23.660 --> 00:27:26.079 then it will work all the way up to the blue 00:27:26.079 --> 00:27:29.819 kind of even violet light sometimes You can see 00:27:29.819 --> 00:27:33.960 the rainbow throughout the sky now green It's 00:27:33.960 --> 00:27:38.000 harder to see, but if you see a real representation 00:27:38.000 --> 00:27:42.940 of the visible light wavelengths, green is very 00:27:42.940 --> 00:27:47.240 small. So in the sky, green is going to be hard 00:27:47.240 --> 00:27:54.000 to find, but it is there. So with these three 00:27:54.000 --> 00:27:57.720 different times of day, if I had to rate the 00:27:57.720 --> 00:28:01.220 three, I would have to force myself into saying 00:28:01.220 --> 00:28:05.420 the important goes in order. This is the order 00:28:05.420 --> 00:28:12.779 of importance. One is morning sun. Two is midday. 00:28:13.660 --> 00:28:20.700 Three is the evening sun. Okay, sun is down, 00:28:20.960 --> 00:28:24.119 but you are still up. This is a big problem. 00:28:24.559 --> 00:28:28.319 Common in all households or employments, all 00:28:28.319 --> 00:28:33.630 lifestyles. So artificial light, a big Big problem. 00:28:34.730 --> 00:28:39.569 But we can minimize the implications. One, no 00:28:39.569 --> 00:28:44.089 overhead light. Remember, we just trained ourselves 00:28:44.089 --> 00:28:47.490 with the low -angle sunlight. The sun is going 00:28:47.490 --> 00:28:51.829 down. It's day's end. Remember, training ourselves 00:28:51.829 --> 00:28:54.990 in the morning. We don't want to continue that 00:28:54.990 --> 00:29:00.509 overhead light and delay that melatonin. This 00:29:00.509 --> 00:29:05.470 is the day's end, so No overhead light. Now, 00:29:05.470 --> 00:29:08.509 if it's right after dark, right after the sun 00:29:08.509 --> 00:29:12.710 set, and you maybe have four or five hours left 00:29:12.710 --> 00:29:16.269 of your day, the first part of that, the first 00:29:16.269 --> 00:29:20.670 couple of hours, it won't hurt you too bad. So 00:29:20.670 --> 00:29:25.950 yes, 100%, the overhead indoor light prolongs 00:29:25.950 --> 00:29:29.309 this. The brain is still registering daylight. 00:29:31.690 --> 00:29:35.490 The overhead light at night will destroy your 00:29:35.490 --> 00:29:41.410 circadian rhythm because of this. Table lamps 00:29:41.410 --> 00:29:45.789 are better. Floor lamps and not the extended 00:29:45.789 --> 00:29:48.730 lamps that's about head level about five to six 00:29:48.730 --> 00:29:52.390 feet tall. Normal table lamps but on the floor 00:29:52.390 --> 00:29:57.430 are even better. The closer to bedtime one to 00:29:57.430 --> 00:30:00.940 two hours as little light as possible. you start 00:30:00.940 --> 00:30:04.180 to taper down the light exposure. You should 00:30:04.180 --> 00:30:08.740 prepare for bedtime, transitioning into dark. 00:30:10.660 --> 00:30:16.779 Okay, the types of light are also crucial. The 00:30:16.779 --> 00:30:22.920 best are candles and fireplaces. The next best 00:30:22.920 --> 00:30:27.920 are red light and then incandescent bulbs. So 00:30:27.920 --> 00:30:31.180 just imagine right now. You're exposed to different 00:30:31.180 --> 00:30:34.880 types of light at night. Maybe it's overhead. 00:30:35.099 --> 00:30:38.880 Maybe it's still the LED lights. Maybe it's tech 00:30:38.880 --> 00:30:44.000 light. How many people are exposed to a device 00:30:44.000 --> 00:30:49.799 or cell phone, TVs, and so forth? This is a huge 00:30:49.799 --> 00:30:53.339 problem, overlooked problem, with modern health. 00:30:53.859 --> 00:30:58.720 This is probably the number one issue. That is 00:30:58.720 --> 00:31:03.220 why the Daylight Computer Company is so advanced, 00:31:03.559 --> 00:31:06.259 so ahead of their time. It is the only product 00:31:06.259 --> 00:31:11.160 that can help this. And it helps it by not touching 00:31:11.160 --> 00:31:14.319 this biology that we're talking about. It will 00:31:14.319 --> 00:31:18.839 not interfere with it. So remember, a big takeaway 00:31:18.839 --> 00:31:23.500 here, an actionable tool that has awesome benefits 00:31:23.500 --> 00:31:27.059 is transitioning into reducing the overhead light. 00:31:27.339 --> 00:31:30.380 and the amount and the intensity of the light. 00:31:31.019 --> 00:31:37.579 The types of light. This is an easy fix. Lastly, 00:31:38.539 --> 00:31:42.539 make bedtime the sleep time as dark as possible. 00:31:43.480 --> 00:31:47.539 No lights on at night. During sleeping, this 00:31:47.539 --> 00:31:52.400 is non -negotiable. Your health will be so implicated 00:31:52.400 --> 00:31:56.440 with you having light on during sleep. This is 00:31:56.440 --> 00:32:00.519 so bad. The data are so impressive on just how 00:32:00.519 --> 00:32:04.500 much it interferes with human biology, especially 00:32:04.500 --> 00:32:09.720 cancer. And in case you don't know, the cause 00:32:09.720 --> 00:32:13.420 of autism, the rates of autism, is all over this 00:32:13.420 --> 00:32:17.720 episode today. What avoiding these practices 00:32:17.720 --> 00:32:22.559 will do for the mother, maternal, or future mother 00:32:22.559 --> 00:32:30.119 is in the origins of autism. We'll see. If you're 00:32:30.119 --> 00:32:32.779 listening to the podcast, listening to the episode, 00:32:33.579 --> 00:32:35.900 please feel free to leave a review or rating. 00:32:36.680 --> 00:32:40.440 In podcasting, reviews, ratings, and downloads 00:32:40.440 --> 00:32:43.799 are huge, and I very much appreciate your feedback. 00:32:44.079 --> 00:32:47.839 We have five stars on Apple Podcast. Very proud 00:32:47.839 --> 00:32:55.519 of that. You can catch me on X at rps47586. We 00:32:55.519 --> 00:32:58.319 can always, I'm always open to having conversations 00:32:58.319 --> 00:33:01.380 about autism. Please feel free to reach out. 00:33:02.140 --> 00:33:06.059 I love the discussion of autism. You can check 00:33:06.059 --> 00:33:08.559 out the YouTube channel where you can see the 00:33:08.559 --> 00:33:13.400 full length videos and shorts and clips. 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