Hi Reader,
This simple truth I learned many years ago and started practicing daily—changed my life forever:
Respect the natural light.
Nothing has given me more health and energy than honoring light and darkness. And the reason is simple.
Every single cell in your body is listening to light.
Your brain runs on a 24-hour biological rhythm—your circadian clock.
This clock tells your body when to wake, when to sleep, when to burn energy, and when to repair.
If you eat late at night, eat at irregular times, go to bed and wake up inconsistently, or ignore light and darkness, you are creating constant stress on your body. Over time, that stress inflames your cells and your gut.
Eventually, your body pulls the fire alarm—fatigue, headaches, gut issues, cravings, poor sleep—signaling you’re heading in the wrong direction.
The strongest signal that sets your biological clock is not food or exercise.
It’s light and darkness.
This is not trendy wellness talk. This is real biology.
Every cell in your body has light receptors. Light enters through your eyes into the brain, but it also communicates through your skin—sending signals to every cell and even your microbiome.
When your light rhythm is aligned, energy flows.
When it’s disrupted, everything feels harder.
Darkness is the repair signal
When it gets dark, your brain releases melatonin—not just a “sleep hormone,” but a powerful antioxidant that protects mitochondria, calms inflammation, and supports fat burning while you sleep.
Even low light at night—from phones, TVs, or hallway LEDs—tells your brain:
“Stay alert. Don’t repair yet.”
That confusion lowers melatonin, disrupts blood sugar regulation, and shifts your body into storage mode instead of repair mode.
Over time, this contributes to fat gain, headaches, gut issues, and low daytime energy.
Your mitochondria—the engines inside your cells—do their deepest recovery work only in darkness.
No darkness = no deep repair.
Why morning light is non-negotiable
Morning light is the start button.
When light hits your eyes early in the day, it tells your brain:
“It’s daytime. Burn fuel. Be alert.”
This does three critical things:
- Shuts down melatonin at the right time
- Raises cortisol naturally (no coffee required)
- Programs your brain to release melatonin later that night
That’s why people who get morning light fall asleep more easily, crave less sugar, and have steadier energy.
This is foundational biology. This is science—not a trend.
How to apply this daily
Morning
Within an hour of waking, get outside light in your eyes for 10–20 minutes.
No sunglasses. Walking, sipping tea, or simply standing and setting your intention—as I teach in my WISE framework in the Sleep chapter of Live Well.
Daytime
Keep your environment bright. Light tells your brain to stay focused and energized.
Evening
When the sun sets, turn the overhead lights off. Use lamps—preferably with yellow or red bulbs.
If you’re on a computer, phone, or TV, wear blue light-blocking glasses. I personally put mine on as soon as the sun sets.
Night
Sleep in true darkness. No glowing clocks. No LEDs. Blackout curtains if needed.
Darkness is not optional. It’s biological.
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Block blue light when the sun sets—like your health depends on it.
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This protects brain health, lowers inflammation, and supports deep cellular repair.
Why it works
When light and dark are timed correctly:
- Hormones regulate
- Blood sugar stabilizes
- Mitochondria produce energy more efficiently
- Sleep becomes deeper and more restorative
You’re no longer forcing energy—you’re creating it.
Do this consistently, and your mitochondria will work more efficiently, resulting in better sleep and steadier energy.
Health is created on a strong foundation—
with intention and consistency.
The blue light-blocking glasses I use are Night Swannies (orange lens), which block more than 99% of blue light between 400-500nm and are designed for use before bedtime. This is because blue light from 450-480nm has been shown to prevent the body from naturally producing melatonin.:
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- A study by the University of Washington and Indiana University found that people who wore Night Swannies in the evening before bed significantly improved the quality and quantity of their sleep, along with their effectiveness at work the next day.
- Another study by the University of Arizona found that most so-called blue light blocking glasses on the market provided little, if any, protection from the blue light wavelengths shown to suppress melatonin. The same study found that Swannies were the top performers.
- Swannies are available in a range of styles to suit all tastes and face shapes, AND you can have them custom-made in your own prescription.
