Nutrition/Health

Blue Light, Circadian Rhythm & Sleep w/ Andy Mant

Circadian rhythms control nearly every aspect of our biology, from hormones to blood sugar and beyond.

Andy Mant discusses the latest findings in the field of light, circadian biology and beyond.

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➢ Links to studies **Coming soon**

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—————————————–Lets Connect————————————–

➢ Facebook https://www.facebook.com/MikeMutzelMS

➢ iTunes Podcast: https://podcasts.apple.com/us/podcast/high-intensity-health-with-mike-mutzel-ms/id910048041

➢ Instagram https://www.instagram.com/metabolic_mike

————————————Show Notes————————————–

03:10 BLUblox lenses http://bit.ly/blueblox are designed to to help balance hormones, get better sleep, reduce anxiety and stress.
04:36 After dark, you want to block specific frequencies of light to stop or lower production of cortisol, which allows tryptophan and serotonin to form melatonin.
05:19 After dark you need to block 100% of blue light and a large amount of the green spectrum.

06:01 You should wear a lens that blocks up to 550 nanometers after dark.

06:55 During the day, you should not block blue, but filter blue light.

07:27 Most blue light reduction eyewear focuses on a small segment of the lower end of the blue spectrum, between 400 and 420 nanometers.

07:45 LED lights, screen lights, houselights all emit light across the entire blue spectrum and spikes between 440 and 480 nanometers.

08:33 BLUblox has developed a clear lens to wear during the day which reduces the entire spectrum of blue by about 30%.

09:26 Nature provides the antidote from blue light damage from the sun via red light and infrared.

10:06 LED lights and screen lights have next to no red and no invisible light.

11:15 People with anxiety, stress or depression are more sensitive to blue light and respond well to bright colors. In Summer Glow lenses, blue light is reduced by 50% and other colors are brightened.

17:41 When your eyes are exposed to blue light, cell damage in the retina happens almost instantaneously. Chronic exposure likely contributes to macular degeneration.

30:36 Children are about 95% more susceptible to damage to the retina and inflammation from blue light than adults.

34:16 Chronic exposure to blue light in children is shown to contribute to ADHD and ADD.

36:40 Use red lights in baby bedrooms. Go outside in the day. A baby develops a circadian rhythm over the first 6 to 9 months of life.

37:20 Breast milk expressed during the day is high in cortisol. Breast milk expressed after sunset contains no cortisol and is high in levels of melatonin and also tryptophan, a melatonin precursor.

46:15 Your skin can sense blue light and has its own independent circadian rhythm. When your skin is no longer exposed to blue light, it goes into a repair mode.

53:45 Blue light levels are highest at sunset. It sends a message to your brain that it is the end of blue light.

56:15 It only takes a few seconds of morning exposure to natural sunlight, even with clouds, to set the circadian rhythm into motion.

57:04 To build melanin, your natural sunscreen and UV absorber, get sunrise light for about an hour.

01:02:03 Using your electronics in the sun mitigates many of the damaging effects. There is a hack to turn your phone red and eliminate blue.

01:03:43 You get a double dose of fat loss if you exercise outside in the morning. Melanopsin is also in your fat cells. Insulin is lower in the morning.

01:06:56 Eating after dark, in the presence of blue light, insulin levels increase. Digestion interrupts autophagy, apoptosis and adenosine clear out. Deep sleep and REM sleep suffer.

01:11:03 Andy’s Elevator Speech: Globally, the newest light hygiene science should be part of children’s education.

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