Podcasts about circadian

In Episode 299 of the Fit Father Project Podcast, Dr. Anthony Balduzzi steps away from the usual guest format to do something different — and personal.As the show approaches its 300th episode, Dr. A sits down solo to share 10 of the most powerful physical health and longevity lessons he's learned over 15 years building the Fit Father and Fit Mother communities.This is part one of a two-part series, covering the training, nutrition, sleep, and recovery insights that have shaped his own evolving approach to staying strong for life.Part two — covering mindset, relationships, and fulfillment — drops next episode.From why explosive "speed training" may be the most overlooked key to staying young, to why nutrient density matters more than macros once your basics are dialed in, to the deep-cleaning protocols he personally uses once or twice a year — this episode is a masterclass in what actually moves the needle after 40.Rate & Review — If this episode gave you something new to think about, please take a moment to rate and review the Fit Father Project Podcast. Your review helps more busy dads discover practical, science-backed health conversations that can genuinely change their lives.Join the Fit Father Project Community — If you're ready to put these lessons into action with support, accountability, and a brotherhood of men committed to thriving after 40, come join us. We're here to help you build real, lasting health together.Key TakeawaysMove fast or get old — fast-twitch motor units decline starting in your 30s-40s and accelerate in your 50s-60s; explosive training (sprints, plyometrics, assault bike intervals) is what keeps your nervous system young and prevents the falls that come with aging.Adaptability is the keystone of longevity training — what worked in your 30s won't work the same in your 50s and beyond; the goal is progressively joint-friendly, sustainable movement (dumbbells, kettlebells, calisthenics) you can do for life."Eustress" is the name of the game — good stress (lifting, sprinting, fasting, even polyphenols in blueberries) is what signals your body to adapt and grow stronger; the moment you stop applying it is the moment decline accelerates.Macros are level one, nutrient density is level two — once your protein, carbs, and fats are dialed in, the next upgrade is prioritizing micronutrient-dense foods like organ meats, egg yolks, salmon, cruciferous veggies, berries, and colorful carbs.Clean water is the basis of life — municipal tap water and plastic bottles introduce chlorine byproducts, heavy metals, and microplastics; whole-home filtration plus reverse osmosis water (with minerals added back in) is a foundational health upgrade.Cleanse your body once or twice a year — like deep-cleaning your house or car, periodic multi-day fasts or juice cleanses help clear your "total body burden" of heavy metals, plastics, and other accumulated toxins.Sleep is your highest-leverage, most under-optimized habit — sleep regulates inflammation, hormones, and recovery more than any workout; under-sleeping is the fastest path to overtraining, anxiety, and low motivation.Circadian rhythm and nature connection drive recovery — morning sunlight, blue-light blocking at night, and grounding your feet on the earth all measurably reduce inflammation and improve energy.Don't guess, test — get advanced labs (vitamin D3, full thyroid panel, ApoB, hs-CRP, microbiome testing) instead of relying on how you feel; objective data catches deficiencies you'd never notice otherwise.Injuries are part of the process, not the end of it — every setback (Dr. A has broken his arm five times and had seven leg reconstructions) is an opportunity to learn your body deeper and come back stronger; staying in the game long-term is what actually matters.10 Health Lessons From 15 Years Building Fit Father & Fit Mother (Ep. 299)Want To Change Your Life? Check Out FF30X!FF30X is a simple, sustainable, and specific weight loss program designed especially for busy men over 40.With short metabolic workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, FF30X can help you lose weight, regain energy and vitality, and live life to the fullest. Click here to see everything you get when you join FF30X.After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder.He's most proud of the fact that he's helped over 60,000 parents in 125+ countries lose weight and get healthy for life.Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched information on longevity training, muscle health, and healthy aging.

In this episode of the Health Optimization Medicine Podcast, Dr. Ted Achacoso, Dr. Scott Sherr, Dr. Allen Bookatz, and Jodi Duval sit down to discuss what happens when the body's cellular defense systems remain activated after the original threat has passed. Fatigue and brain fog are often treated as problems that require more stimulation, more exercise, or more supplements. But what if low energy is sometimes an adaptive response? The HOMeHOPe faculty explores the Cell Danger Response, how mitochondria and purinergic signaling respond to threats, and why pushing harder can sometimes work against recovery. The discussion also introduces a practical three-phase approach to moving from persistent cellular defense toward greater metabolic and bioenergetic flexibility.  Join us as we delve into: Why Cells Get Stuck in Survival Mode: How infection, toxin exposure, tissue injury, and other stressors can shift cellular priorities toward defense, and what happens when those signals persist after the original crisis. The Cell Danger Response: How mitochondrial function, ATP signaling, inflammation, and purinergic pathways can change during cellular stress. Why More Energy May Not Be the Answer: Why fatigue can sometimes represent an adaptive biological response rather than simply a deficiency that can be corrected with more stimulants or supplements. ATP Has Two Different Messages: How intracellular ATP supports cellular work while extracellular ATP can act as a danger signal through purinergic receptors. The Three Phases of Recovery: How exposomic unburdening, assessment of intracellular and metabolic function, and reinforcement of cellular safety can provide a framework for recovery. Measure, Don't Guess: Why organic acids, acylcarnitines, redox markers, amino acids, micronutrient patterns, and membrane lipids can help identify metabolic constraints and guide targeted interventions. Circadian and Autonomic Regulation: Why morning light, sleep, appropriately graded activity, autonomic regulation, and circadian timing are part of restoring biological capacity. The Limits of the Cell Danger Response Model: Where the evidence is mechanistic or emerging, why the framework should not be used to explain every chronic symptom, and why stronger clinical evidence is still needed. This episode is for you if: You work shifts, overnight schedules, or other situations where acute sleep deprivation is sometimes unavoidable. You want to understand how sleep loss affects brain energy metabolism and cognitive performance. You are interested in the relationship between creatine, phosphocreatine, ATP, and brain function. You want to understand the potential and limitations of using creatine during acute cognitive stress. You are interested in cellular bioenergetics and the Health Optimization Medicine approach to precision health. You can also find this episode on… YouTube: https://youtu.be/0mn-8B6K0bU Find more from Health Optimization Medicine and Practice (HOMeHOPe): Website: https://homehope.org/ Instagram: https://www.instagram.com/homehopeorg/ HOMeHOPe Conference 2026: https://homehope.org/homehope-conference-2026 Use PODCAST10 to get 10% OFF your purchase of the Clinical Metabolomics Module at https://homehope.org/products/clinical-metabolomics Find more from Troscriptions: Website: https://troscriptions.com/ Instagram: https://www.instagram.com/troscriptions/ Use POD10 to get 10% OFF your Troscriptions purchase at https://troscriptions.com/collections/our-products

I’m so excited to bring you this wonderful interview with Mr. Chu Zhu. He is the founder of a company called Somnus Lab, and they make an amazing mattress cooling sleep system to help you regulate your body temperature during sleep. Chu is a scientifically sophisticated guest who explains some fascinating aspects of circadian rhythm and the hormonal processes governing sleep, including the role of the suprachiasmatic nucleus—the “light control tower” in the brain—and the buildup of adenosine that creates sleep pressure. We talk about why outdoor light is such a powerful signal for your body clock, why indoor lighting doesn't come close to matching it, and how caffeine masks the buildup of adenosine rather than eliminating your need for sleep. We then get into the surprising role of body temperature. You need to cool down to fall asleep, stay cool to stay asleep, and warm up to wake up. Chu explains the surprising reason a warm shower before bed can actually help lower your core temperature, why getting too cold can backfire, and why temperature regulation becomes increasingly challenging as we age. I’ve also been beta testing the Somnus system myself, so we talk about how it can automatically regulate the temperature of your mattress throughout the night, customize each side of the bed, and track sleep without requiring you to wear a device. And if you’re someone who loves your sleep-tracking data, we have an important conversation about why more data isn't necessarily better. This episode will make you think differently about what you're doing to get better sleep: we get into the technology, but also the general behaviors that can help us get things right—including the effects of caffeine and alcohol, how sensitive the body is, and how sometimes we can simply get out of the way. It’s a great reminder that getting better sleep and better health may be less complicated than we think. TIMESTAMPS: Chu discovered some surprising things when he got in to the sleep system technology research. [04:40] Circadian rhythm is very important in regulating how we use sleeping time. [05:49] The hypothalamus is the control center of the brain that receives the light and dark cycles governing our sleep cycles. [07:33] Caffeine is able to take the spot of the brain's receptor that is supposed to take in adensoine to tell you if you are tired. [08:30] If we look at the evolutionary timelline, we see how the sunset and sunrise used to determine our sleep patterns, whereas now we have the lights and screens that don't allow these mechanisms to work naturally. [11:23] Also the access to processed foods and sugars, the empty calories are causing problems nowadays. The difference between direct sunlight and the indoor blue light we are exposed to also makes a big difference. [12:16] Every system in human body has a mechanism to pull it one way and the other way to push it so that you basically have a two-directional regulation system almost in every aspect. [16:35] So the important thing to do in the morning is awaken naturally near sunrise and get some direct esxposure to light, and then know that in the evening is where most of the problems happen. [17:35] Wearing blue screening glasses during the day is completely wrong. [19:16] Body temperature and environmental temperature are very important parts of the ability to fall asleep. [21:23] You need to cool down to fall asleep and you need to stay cool to stay asleep. You need to warm up to wake up. [23:31] Take a warm shower which allows the body temperature to drop and then bed covers or pajamas keep your skin at a comfortable temperature, but it is really important to have the room or the mattress temperature promoting a drop in body temp. [28:13] There are four sleep stages: preparation to sleep, deep sleep, then REM sleep and waking up stage. [32:37] How do you determine whether you're getting these factors dialed in? Is it as simple as waking up and feeling alert and energized? [34:48] The Somnus sleep system is simply a mattress cover like the protective cover you have on your mattress, that is filled with water that creates a cool sleeping environment. [37:27] How does this Somnus monitor your sleep so that you have sleep data? [50:07] LINKS: Brad Kearns.com BradNutrition.com B.rad Whey Protein Superfuel - The Best Protein on The Planet! B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, and Recovery! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes Somnus Labs Lux, the measurement of light The Sleep Revolution Why We Sleep We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life: Recover Faster: B.rad Superfuel helps with fat loss, longevity, immune function and athletic performance with a potent combo of grassfed whey protein and creatine. A five-star bestseller on Amazon, or order direct and save! Get 20% OFF your first order with code BRAD20 Strengthen Your Feet: Peluva five-toe minimalist shoes naturally strengthen and realign your feet to perform better, relieve pain, and achieve full functionality. Use code BRADPODCAST for 10% off Online Education: Immersive learning to transform your diet in 21 days, endurance train the right way, prepare Paleo meals for the whole week, get started the right way the therapeutic cold exposure, and custom-design a morning movement routine. Somnus sleep system: An advanced, water-based mattress pad that uses intelligent, dual-zone temperature regulation to optimize your micro-climate for deeper, more restorative rest. Use code BRAD for $200 discount on SomnusLab.com Drink Tmrw: Tmrw is a delicious daily longevity drink with 88 potent, clean ingredients to support cellular nutrition, gut health and mitochondrial function. Use code BRAD for 25% off your first subscription month + free Welcome Kit AND an additional $10 off. Clean Your Indoor Air!: The Jaspr Air Scrubber is an ultra high-performance, automatic-sensor unit that will address the often-disregarded health concern of indoor air quality. Save $200 on your unit with code BRAD Explore B.rad Nutrition, online courses, and my favorite gear at: BradKearns.com/Shop Enjoying the podcast?Please leave a quick review on Apple Podcasts—it helps more people discover the show. Thanks for your support! #bradpodcastSee omnystudio.com/listener for privacy information.

60mins of freshest, epic & cutting edge Drum & Bass presented by one of the biggest names in the scene 'Futurebound' - Viper Recordings head honcho, known for nurturing some of the most successful talent in the scene ( Nero , Sigma , Metrik , Camo & Crooked , Shockone ) & one half of the chart-topping festival act 'Matrix & Futurebound'. Streamed direct from Viper HQ every month with world exclusive first plays & a very special guest to talk Drum & Bass and everything in-between. Killerhertz – Life is GoodMadface – LonelyMatrix & Futurebound - Universal truth Circadian – Hold That Sucker DownMozey ft. 2Shy – Richter ScaleNGHTMRE – Cyanide (Matrix & Futurebound Remix)Teddy Killerz & Rouman – Bassface Daft Punk – One More Time (J.Race & Albert White Rework)Smooth ft. Marriana Ray – On My OwnModest Intentions – LevitateFuturebound V's Todd Terry. – Blackout 26Dux - NoiseHugel – Movin to the Sun (Sudley Rework) >> Bricks don't rollLexed * Jrace & Albertwhite – Run The crowd‘Future Fire' - Future Fire Volume.10 featurePirapus – RenegadeLexed - DualityMania – Fever‘In The Mix' - Daynamix1 DAYNAMIX - ID 2 Missy Elliott - Get Ur Freak On (SKIYE Remix) 3 DUX - Noise 4 MXTR - Gimme That 5 DAYNAMIX - INITIATE 6 Genetics - Illusion 7 DAYNAMIX - Repeat 8 MARVI - Don't Look Back 9 Subsonic X Flowidus - Come Around VIP 10 DAYNAMIX - Dreams 11 Kanine - Feel The Vibration 12 Pirapus - ARENA 3000 13 Eric Prydz - Pjanoo (Krakota Bootleg) 14 DAYNAMIX - Fade 15 Full Send (Pirapus Remix) 16 Muzz - King of the Dancefloor 17 Mjoi - Bring That 18 Caramelle (Jessee Edit) 19 Culture Shock - Empire 20 Lights Go Out - John Summit (streetflicker remix) 21 Circadian, Pirapus, Mila Falls - Slow Motion 22 Camo & Krooked, Mefjus - Sientelo 23 DAYNAMIX - ID 24 Marie Vaunt - That Acid (Dimension & Subsonic Remix) 25 DAYNAMIX - ENERGY

The sun is not as damaging as you've been told… Zaid Dahhaj shows us where the research breaks. Zaid runs The Circadian Classroom and studies circadian biology from first principles, which is how he ended up pulling apart the mainstream narrative around melanin, melanoma, and sunscreen. Once you understand that the research demonising UV is largely built on isolated UV exposure, nocturnal mice, albino mice, and keratinocyte-only petri dishes, the whole "sun causes cancer" story starts to look a lot less airtight. Melanin gets reframed here as an active defence system rather than damage on a ledger. It's photoprotective, it dissipates UV as heat, and it even chelates certain heavy metals. Night shift work is classified as a probable carcinogen, and most people are living a low-grade version of it: dark days indoors, and bright nights under LEDs. That's the inversion Zaid keeps coming back to. We also take a serious look at sunscreen chemistry, vitamin D3, sunglasses and eye health, seed oils and burn risk, and how to build a solar callus without frying yourself on a beach in Costa Rica. You'll learn: [0:00] Introduction [8:05] Night shift work's carcinogen classification and what it reveals about us all [11:21] Circadian repair restores UV-damaged cells so there's no accumulated damage [20:41] The sun-cancer research is built on nocturnal mice and isolated UV [30:34] The melanoma overdiagnosis problem and dermatology's stage zero caution [34:26] A tan isn't damage, melanin works as nature's sunscreen [47:16] The case for actively seeking the sun, and when to do it [51:58] Sunglasses remove one leg of the circadian stool [58:46] SPF 50 blocks the very anti-cancer vitamin D your skin needs [1:09:26] The exact daily routine to build your solar callus without burning Resources Mentioned: My Circadian App | Website Tap Zap App | Website In Defense of Sunlight by Rowan Jacobsen | Book or Audiobook Dr. Jack Kruse | Website A. Bernard Ackerman, MD | Wikipedia The Rapid Rise in Cutaneous Melanoma Diagnoses by Welch, H.G. et al. | Article Teo Soleymani, MD | LinkedIn Use code SUN to get 50% off Zaid's 80/20 Circadian Course here. Find more from Zaid: Zaid K. Dahhaj | Instagram | X | Website The Circadian Classroom | SubStack Find more from Ste: Ste Lane | Instagram Radical Health Radio | Instagram | YouTube Heart and Soil Supplements | Website | Instagram | X | YouTube

A Nobel Prize-winning discovery from 1931 described a cellular “fermentation switch” tied to cancer. That same switch shows up — in a much milder form — in millions of exhausted, foggy, always-cold people who've never had the right tests run.TLDR: Fatigue that sleep doesn't fix. Brain fog. Always cold. Muscle heaviness. Crashing after a workout. These aren't personality traits or “just aging”; they're often signs that your mitochondria, the tiny power plants inside every cell, aren't running the way they should. In this episode, I walk through:* What mitochondria actually do (in plain English)* The 6 physical warning signs your body sends when they're struggling* The 5 lab markers that reveal mitochondrial stress — most of which your standard panel isn't interpreting correctly* Why your body's pH and proton gradient might be the most underrated marker you've never heard of* 8 ways to start rebuilding mitochondrial function this week, starting todayWhat Mitochondria Actually Are (In Plain English)This is a very rudimentary explanation…Every one of your roughly 37 trillion cells contains tiny structures called mitochondria. Their job is to take the food you eat and the oxygen you breathe and convert them into a usable form of energy called ATP (adenosine triphosphate).Think of it like currency exchange. Food is your paycheck. But you can't pay your bills with a paycheck directly. You have to convert it into cash first. That's what mitochondria do. Your heart, brain, and liver cells are packed with hundreds to thousands of them, because those organs demand the most energy.So the real question is: what happens when those mitochondria get damaged?The Warburg Connection And What It Actually Tells UsIn 1931, German biochemist Otto Warburg won the Nobel Prize in Physiology or Medicine for his work on cellular respiration. Part of what made him famous was an earlier observation: many cancer cells generate energy primarily through fermentation (a process called aerobic glycolysis) rather than through the oxygen-based process healthy cells typically rely on - even when plenty of oxygen is available. Warburg's Nobel Prize was officially awarded for his discovery of the respiratory enzyme, and part of what he demonstrated along the way was that cancerous cells can live and develop even in the absence of oxygen. This pattern is now known as the Warburg effect.Here's where I want to be careful, because this is the kind of claim that's easy to oversimplify. It's tempting to say “damaged mitochondria cause cancer,” full stop. The real picture is messier and still debated. Researchers have gone back and forth for decades on whether this metabolic shift is a cause of cancer or a consequence of it, and more importantly, later research found that in most cancers, the mitochondria aren't actually broken. Subsequent research has shown that mitochondrial function is not impaired in most cancer cells, even though those cells still preferentially ferment glucose. The “why” behind that switch remains one of the more actively studied questions in cancer metabolism.So what does this mean for you, a person who almost certainly doesn't have cancer but does feel exhausted all the time? It means the fermentation-under-stress pattern Warburg first described is a real, well-documented phenomenon in cell biology, but I'm not going to tell you that your fatigue is “pre-cancer” or that a milder version of the Warburg effect is definitively what's causing your brain fog. What the broader mitochondrial dysfunction research does support is more modest and, frankly, more useful: when mitochondria are chronically stressed by poor diet, chronic stress, poor sleep, toxin exposure, or simply aging, cells generate less usable energy and more oxidative byproducts, and that shows up in the body long before it shows up on a standard lab panel.The Physical Warning Signs Most Doctors MissI hear a version of this sentence constantly: “My doctor ran labs and everything came back normal.” I believe them - the numbers usually do fall within standard reference ranges. But standard panels weren't built to catch mitochondrial strain. The body, on the other hand, tends to tell you well before a lab does. As you read this list, take honest mental inventory:* Brain fog and poor concentration. Your brain uses roughly 20% of your total energy output despite being about 2% of your body weight, so when brain-cell mitochondria underperform, mental clarity is often the first thing to go.* Fatigue that sleep doesn't fix. Not “I'm tired,” but “I slept eight hours, and I'm still exhausted.” This is one of the most common complaints I hear in practice.* Always feeling cold, or a low body temperature. Body heat is a byproduct of mitochondrial activity, so a consistently low waking temperature (roughly below 97.8°F) can point to a slower metabolic rate.* Muscle weakness or heaviness without a clear cause. Muscle cells are mitochondria-dense and need constant energy for contraction.* Exercise intolerance. You work out, and instead of feeling good afterward, you're wiped out for days without properly recovering.* Sensitivity to light or sound. Sensory processing is energy-expensive, and when cellular energy runs low, the nervous system loses some of its buffering capacity.None of these symptoms are proof of mitochondrial dysfunction on their own; fatigue and brain fog have a long list of possible causes, from thyroid issues to iron deficiency to depression to sleep apnea, and a thorough workup should rule those out first. But if several of these are chronic and unexplained, mitochondrial strain deserves a place on the list.The Lab Markers That Tell the Real StoryThese are markers you can request from a standard blood draw, though a few need to be ordered specifically. I want to flag something important up front: the “optimal” ranges I use in my own practice are tighter than the standard reference range most labs will flag as normal. That's intentional. A value can sit inside the reference range and still not be where I'd want to see it for someone chasing energy and longevity, rather than just ruling out overt disease. That distinction matters, and it's worth discussing with your own physician rather than self-diagnosing off a lab printout.* Fasting insulin. Most labs allow up to 25 µIU/mL as “normal.” I typically look for something closer to 2–5. Insulin creeping up into the high single digits or beyond can be an early sign that cells are struggling to use glucose efficiently.* Fasting glucose. Optimal is generally lower than most people assume, closer to 72–85 mg/dL rather than the upper 90s that many labs will still call normal.* High-sensitivity CRP (hs-CRP). This measures systemic inflammation. Levels of CRP less than 1 mg/L are generally considered low cardiovascular risk, 1 to 3 mg/L moderate risk, and above 3 mg/L elevated risk. Damaged mitochondria leak more free radicals, and that oxidative debris is one of several things that can trigger this kind of low-grade inflammatory signal.* CO2 (bicarbonate). Part of a standard basic metabolic panel, usually reported somewhere in the low-to-high 20s (mEq/L). When it trends toward the lower end, it can be a signal of mild metabolic acidosis; worth flagging and discussing with your doctor rather than a red-alert finding on its own.* Lactate-to-pyruvate ratio. This is a more advanced, specialist-ordered marker. Normally pyruvate flows into the mitochondria and gets converted into usable energy; when mitochondrial function is impaired, pyruvate backs up and converts to lactate instead. It's worth being precise here about what the actual research supports: a lactate-to-pyruvate ratio above 20 has been shown to distinguish patients with primary mitochondrial disease from those with other conditions in clinical studies, and this marker's best-documented use is in diagnosing rare inherited mitochondrial disorders or evaluating critically ill patients not as a general screening tool for everyday fatigue. If you're curious about your own ratio, this is a conversation to have with a clinician who can interpret it in the context of your full picture, not something to self-order and self-interpret.The Proton Gradient: Why pH Might Be an Underrated MarkerHere's a mental picture that helped this concept click for me: imagine Niagara Falls. Water crashes from a height, and that force turns a turbine that generates electricity at the base. Mitochondria do something similar, except instead of water, they're moving protons (hydrogen ions) across a membrane, building up a pressure gradient. When those protons flow back through a molecular structure called ATP synthase, that “turbine” spins and produces ATP.Now imagine you lower the height of the falls. Less force, less electricity. That's roughly what happens when your body's internal environment shifts toward acidity; the proton gradient shrinks, and energy production slows with it.Blood pH is tightly regulated and normally stays between 7.35 and 7.45, it doesn't swing wildly, and if you ever see it trend outside that narrow range on a lab, that's a signal your body's buffering systems are genuinely taxed, not a subtle wellness finding. Because blood pH is so tightly controlled and hard to use as an early, everyday signal, a more practical (though far less precise) proxy some practitioners use is first-morning urine pH, tested with an inexpensive strip. Consistently low first-morning urine pH is sometimes used as a rough indicator that the body is buffering more acid overnight than ideal; though it's a screening tool at best, not a diagnostic one, and it can be influenced by diet, hydration, and other unrelated factors.A quick, honest aside on “structured water.” You may hear claims - including sometimes in wellness spaces I respect - that water inside your cells exists in a special “fourth phase” or “exclusion zone” structure that's central to mitochondrial function, an idea popularized by bioengineer Gerald Pollack. I want to be straight with you about where this stands scientifically: it's a genuinely contested hypothesis, not a fact. Independent researchers have proposed alternative physical explanations for the phenomena Pollack describes, and some of his specific claims - like light-driven charge separation in water - are considered difficult to reconcile with basic physical chemistry. The underlying biology of cellular hydration and mitochondrial function is real and important; the specific “structured water” framework is an interesting but unproven idea layered on top of it, and I don't want to present it to you as settled science.8 Ways to Rebuild Mitochondrial Function (Mitochondrial Biogenesis)The good news is that mitochondria aren't fixed in number or function. Your body can build new ones; a process researchers call mitochondrial biogenesis. Here are eight inputs that support it, roughly in the order I'd actually prioritize them with a patient. Notice that supplements are last, not first.* Morning sunlight. Getting outside within about 30 minutes of waking supports circadian alignment, which in turn supports metabolic function.* Zone 2 cardio. This is exercise intensity where you can still hold a conversation roughly 3–4 sessions per week, 30–45 minutes. It's popularly described as uniquely effective for mitochondrial biogenesis through a signaling pathway called PGC-1α. I want to add a fair caveat here: while Zone 2 has been widely positioned in popular media as the optimal intensity for improving mitochondrial and fatty-acid oxidative capacity, a 2025 narrative review found the evidence for that specific claim is more mixed than commonly portrayed, and some research suggests higher-intensity training activates these same pathways just as strongly, if not more so. Zone 2 is still a well-supported, low-risk, sustainable way to build an aerobic base; I just don't want to oversell it as the only path to mitochondrial adaptation.* Cold exposure. This is a stressor, so I don't recommend starting here if you haven't built a foundation first. In animal studies, chronic cold exposure increases expression of mitochondrial proteins and the master regulator of mitochondrial biogenesis, PGC-1α, in brown adipose tissue - human data on the same mechanism is still developing. However, functional brown fat has been confirmed to exist and activate with cold exposure in adult humans. If you're adapted to it, starting with 30–60 seconds at the end of a shower is a reasonable entry point.* Circadian alignment. Consistent sleep/wake timing supports the same systems that morning light and cold exposure influence.* Structured hydration. Beyond simply drinking more water, this includes grounding and infrared light exposure - inputs that (independent of the more speculative “structured water” claims above) are reasonably tied to circadian and metabolic health.* Metabolic flexibility. This is your body's ability to switch between burning glucose and burning fat for fuel. Time-restricted eating is one of the more accessible tools for improving this, but it's a second-phase intervention, not a starting point, especially if your body isn't metabolically ready for it yet.* Red and near-infrared light therapy. Red to near-infrared light is absorbed by cytochrome c oxidase, an enzyme in the mitochondrial electron transport chain, and this interaction is associated with increased ATP synthesis by mitochondria. Most of the research uses roughly 10–20 minutes of targeted exposure, often over the head and torso.* Mitochondrial cofactors. This is where most people want to start and where I'd ask you to start last. CoQ10, magnesium, and B vitamins (especially B1, B2, B3) function as electron carriers within the Krebs cycle, and alpha-lipoic acid is a mitochondria-specific antioxidant. On top of these, I use Nion to support the body's pH and hydration balance, and Protandim NrF2 to help address the oxidative load that builds up when mitochondria are already under stress, but these work best layered on top of the lifestyle inputs above, not as a substitute for them.Quick Reference: What the Markers MeanThese "optimal" figures reflect the ranges I personally use with patients pursuing proactive metabolic health, not universal diagnostic cutoffs. Always interpret your own labs with a clinician who has your full history.This Week's ProtocolThree simple steps, none of which should cost much or take more than a few minutes a day:* Tomorrow morning: get outside within 30 minutes of waking for a few minutes of natural light.* Pick up pH test strips (inexpensive, available almost anywhere) and test your first-morning urine for three consecutive days. Write the numbers down.* Pull your last basic metabolic panel and find your CO2/bicarbonate value. If you don't have a recent one, get one drawn.Where to Go From HereIf you recognized yourself in several of the symptoms above, the first move isn't panic - it's data. We walk through exactly this kind of cellular assessment with patients every week inside the Thrive 120 framework. If you want a professional to look at your labs and symptom picture and tell you the top three things to address first: Disclaimer: this article is educational, not medical advice. Talk to your doctor before making changes to your diet, exercise routine, or supplement regimen, especially if you're pregnant, nursing, on blood thinners, or managing a chronic condition — including cancer. Some links below are affiliate links — if you buy through them, I may earn a commission at no extra cost to you. These statements have not been evaluated by the FDA, and none of these products are intended to diagnose, treat, cure, or prevent any disease.)References* Nobel Prize in Physiology or Medicine 1931 — Otto Warburg, biographical: https://www.nobelprize.org/prizes/medicine/1931/warburg/biographical/* Warburg effect(s) — a biographical sketch of Otto Warburg and his impacts on tumor metabolism — PMC: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4784299/* Warburg Effect — a Consequence or the Cause of Carcinogenesis? — J Cancer: https://www.jcancer.org/v07p0817.htm* Genome-Scale Metabolic Modeling: mitochondrial function is not impaired in most cancer cells — PMC: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3053319/* C-Reactive Protein and cardiovascular risk categories — Circulation (AHA): https://www.ahajournals.org/doi/10.1161/01.cir.0000093381.57779.67* Clinical usefulness of hs-CRP across Framingham risk scores — Circulation (AHA): https://www.ahajournals.org/doi/10.1161/01.cir.0000125690.80303.a8* Diagnostic values of lactate-to-pyruvate ratio in mitochondrial disease — PMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC9334250/* Lactate and lactate:pyruvate ratio in pediatric acute liver failure — PMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC5328928/* Mitochondrial dysfunction and ischemia in critical illness (lactate:pyruvate ratio) — PMC: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4470667/* Much Ado About Zone 2: A Narrative Review — PubMed: https://pubmed.ncbi.nlm.nih.gov/40560504/* Chronic cold exposure induces mitochondrial biogenesis in brown adipose tissue — iScience: https://www.cell.com/iscience/fulltext/S2589-0042(21)00402-8* Effect of habitual cold exposure on brown adipose tissue activity — systematic review: https://www.tandfonline.com/doi/full/10.1080/22423982.2025.2545059* Photobiomodulation of cytochrome c oxidase by chronic transcranial laser — PMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC8971717/* Brain Photobiomodulation Therapy: A Narrative Review — PMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC6041198/* Exclusion Zone Phenomena in Water — A Critical Review of Experimental Findings and Theories: https://arxiv.org/pdf/1909.06822Links mentioned:* Metabolic Blueprint Session: https://calendly.com/tripleplaydoc/complimentary-consult * Nion: https://www.nionhealth.com/tripleplaydoc* Protandim NrF2: https://tripleplaydoc.lifevantage.com/us-en/shop/protandim-nrf2 This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit tripleplaydoc.substack.com/subscribe

Most of what we call "aging" may not be about time at all. It may be a nervous system stuck in stress, quietly draining your sleep, your recovery, and your long-term health.In this episode, Dr. Gabrielle Lyon sits down with Dr. Kristen Holmes to discuss:Why the hallmarks of aging- inflammation, mitochondrial dysfunction, cellular decline may be symptoms of a dysregulated autonomic nervous system, and how much of your HRV (47–65%) is genetic versus trainableHow your sleep is decided during the day, not at night, and why perceiving your day as "threatening" keeps your HRV suppressed and robs you of deep, restorative sleepThe circadian "amplitude" formula for bright days and dark nights that predicts everything from menopause symptom severity to longevity, plus the ~90 minutes of natural light almost no one getsWhy late-night eating rivals alcohol for damaging your resting physiology, and how a simple 12-hour eating window gets you most of the way thereWhy the fittest people sleep less, and how all-day movement and "exercise snacks" beat a single gym blockWhen you understand that your nervous system sits underneath your sleep, energy, and pace of aging, you stop chasing fragmented fixes and start pulling the few daily levers light, movement, meal timing, consistency that move the needle.Studies & ReferencesStress and Heart Rate Variability: A Meta-Analysis and Review of the Literature — https://pmc.ncbi.nlm.nih.gov/articles/PMC5900369/How to Improve Your Circadian Rhythm with Satchin Panda PhD: https://youtu.be/gM_b4t0ARG8?si=QKfpYEAh1O5lyMw8Want ad-free episodes? Subscribe to Forever Strong Insider: https://bit.ly/4u5VSReListen to “The Line” on all your favorite platforms!YouTube: https://www.youtube.com/@TheLine-PodcastApple Podcasts: https://podcasts.apple.com/us/podcast/the-line-with-dr-kristen-holmes/id1846864184Spotify: https://open.spotify.com/show/3zc3BCKHlFAlffRnd6kZXyGet Dr. Kristen Holmes's book, “Aligned” here: https://sites.prh.com/dr-kristen-holmes

In this solo episode, Michelle takes you into one of the most underrated topics in fertility. Light. Specifically, how the way you interact with light during the day and at night is shaping your hormones, your ovulation, your egg quality, and your sleep more than almost anything else you are doing. You will learn how melatonin protects developing eggs, how the circadian rhythm anchors the menstrual cycle, and the four foundational light habits that rebuild fertility from the most ancient signal in the body. Key Takeaways: Melatonin is a powerful antioxidant in the follicles, not just a sleep hormone Circadian disruption shows up in altered LH pulsing, delayed ovulation, and shortened luteal phase Morning light exposure is one of the most impactful fertility habits a woman can build Evening light, screens, and artificial light at night suppress melatonin and disrupt cycles In Chinese medicine, light rhythm directly supports yin, the foundation of fertility Harmonize Moon Cycle: michelleoravitz.com/hackyourcycle  Disclaimer: The information shared on this podcast is for educational and informational purposes only and is not intended as medical advice. Please consult with your healthcare provider before making any changes to your health or fertility care. Ready to discover what your body needs most on your fertility journey? Take the personalized quiz inside The Wholesome Fertility Journey and get tailored resources to meet you exactly where you are:  https://www.michelleoravitz.com/the-wholesome-fertility-journey For more about my work and offerings, visit: www.michelleoravitz.com Curious about ancient wisdom for fertility? Grab my book The Way of Fertility: https://www.michelleoravitz.com/thewayoffertility Join the Wholesome Fertility Facebook Group for free resources & community support: https://www.facebook.com/groups/2149554308396504/ Connect with me on social: Instagram: @thewholesomelotusfertilityFacebook: The Wholesome Lotus  

Barbara and Jacie discuss insomnia as a common CIRS symptom, explaining that CIRS (Chronic Inflammatory Response Syndrome) can occur in genetically predisposed people exposed to biotoxins like mold, algae blooms, or venomous spider bites, leading to chronic inflammation, cytokine activity, low MSH, and downstream disruption of melatonin, cortisol, and other hormones. They share ways to improve falling asleep (morning sunlight, dim evening lighting, low-dose melatonin, bedtime grounding routines, time-boxing bed use, and acupuncture) and staying asleep (addressing nighttime blood sugar drops with a protein/fat or protein/fiber snack, and managing nocturia from ADH/osmolality dysregulation with electrolytes, fluid timing, and pre-bed bathroom trips). They also cover unrefreshing sleep, sleep environment optimization, hormone testing (including DUTCH panels), and supplements and supports they use, including magnesium, L-theanine, glycine, and KPV, emphasizing practitioner guidance and treating CIRS as the root cause. For more information and support, join us at https://thecirsgroup.com TIMESTAMPS 00:00 Sleep: intro and disclaimer 00:45 What Is CIRS? 02:01 Low MSH and poor sleep connection 03:51 Circadian rhythm resets 05:55 Lighting to support sleep 06:23 Melatonin Done Right 06:46 Anxiety disrupting sleep (cell danger response) 08:37 Benefits of acupuncture 10:09 Why you have trouble staying asleep 11:00 Tips to stabilize your blood sugar 11:53 Nocturia (needing to pee in the middle of the night) 14:00 Unrefreshing Sleep: tips and tricks 15:40 Hormones and Testing 18:33 Personal Sleep Stacks 20:48 Ashwagandha Nightshade PSA 21:31 KPV for Low MSH 22:27 Wrap Up and Next Steps For more information and support, join us at https://thecirsgroup.com HELPFUL LINKS MENTIONED IN THE EPISODE: Our episode on what CIRS is: https://youtu.be/eqso4R0cQhg?si=9klrfHeuyKGfUJ4n Order Jacie's book! The 30 Day Carnivore Bootcamp: https://a.co/d/7MgHrRs The CIRS Group: Support Community: https://thecirsgroup.com Instagram: https://www.instagram.com/thecirsgroup/ Find Jacie for carnivore, lifestyle and limbic resources: Jacie's book on the Carnivore diet!  https://a.co/d/8ZKCqz0 Instagram: https://www.instagram.com/ladycarnivory YouTube: https://www.youtube.com/@LadyCarnivory Blog: https://www.ladycarnivory.com/ Find Barbara for business/finance tips and coaching: Website: https://www.actlikebarbara.com/ Instagram: https://www.instagram.com/actlikebarbara/ YouTube: https://www.youtube.com/@actlikebarbara Jacie is a Shoemaker certified Proficiency Partner, NASM certified nutrition coach, author, and carnivore recipe developer determined to share the life changing information of carnivore and CIRS to anyone who will listen. Barbara is a business and fitness coach, CIRS and ADHD advocate, writer, speaker, and a big fan of health and freedom. Together, they co-founded The CIRS Group, an online support community to help people that are struggling with their CIRS diagnosis and treatment.

Our current gig economy did not just create new jobs, it expanded a whole new category of night worker, from rideshare drivers to online freelancers to overnight fulfillment teams. Today (or tonight rather), our bodies are struggling to make the switch. In this episode we dig into what that circadian resistance actually costs your heart and metabolism long-term, and the handful of interventions that can actually shift it. In this episode we will:Break down why 22 of 30 permanent night nurses still had daytime-oriented melatonin rhythms and why that's not a willpower problem, it's a light-exposure problemGet into the real stakes: a 2025 meta-analysis linking night shift work to 13% higher cardiovascular disease incidence and 27% higher CVD mortalityTake on the meal-timing question head-on and look at new data suggesting fasting at night preserves glucose tolerance better than eating, without pretending the evidence justifies one universal ruleReview how light and schedule consistency can help improve these situationsTo find out more about this week's podcast sponsor SideSleeperZ, please use the following link: https://sidesleeperz.com/Original intro music Vigilanteology by Abhinav Singh (copyright 2026) Original outro music Vigilanteology (reprise) by Abhinav Singh (copyright 2026)Produced by: Maeve WinterMusic by: Dr. Abhinav Singh (@sleep_vigilante), all rights reservedMoreTwitter: @drchriswinterIG: @drchriwinterThreads: @drchriswinterBluesky: @drchriswinterThe Sleep Solution and The Rested ChildThanks for listening and sleep well!

Circadian rhythm is the 24-hour internal clock of many creatures. Set yours by following verse 2!

You've been told your whole life that your condition is genetic, that it runs in your family, and you're stuck managing it forever, but I'm telling you that with rare exceptions, we don't inherit disease at all. What we inherit is an inability to refine a raw material, which creates a deficiency, and that deficiency is what shows up as the symptom you've been calling a disease. Find what your body can't make on its own, put it back, and watch what happens.  CLICK HERE TO BECOME GARYS VIP!: ⁠https://bit.ly/4ai0Xwg⁠ Thank you to our partners A-GAME: “ULTIMATE15” FOR 15% OFF: http://bit.ly/4kek1ij AION: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4h6KHAD AIRES: "ULTIMATE20 " FOR 20% OFF: https://bit.ly/4a3Duze BAJA GOLD: "ULTIMATE10" FOR 10% OFF: https://bit.ly/3WSBqUa BODYHEALTH: “ULTIMATE20” FOR 20% OFF: http://bit.ly/4e5IjsV COLD LIFE: THE ULTIMATE HUMAN PLUNGE: https://bit.ly/4eULUKpCYMBIOTIKA: "BRECKACYM30" FOR 30% OFF: https://bit.ly/4tjyluP GENETIC METHYLATION TEST (UK ONLY): https://bit.ly/48QJJrk GENETIC TEST (USA ONLY): ⁠https://bit.ly/3Yg1Uk9 GOPUFF: GET YOUR FAVORITE SNACK!: https://bit.ly/4obIFDC H2TABS: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4hMNdgg HEALF: 10% OFF YOUR ORDER: https://bit.ly/41HJg6S PEPTUAL: “TUH10” FOR 10% OFF: https://bit.ly/4mKxgcn SNOOZE: LET'S GET TO SLEEP!: https://bit.ly/4pt1T6V WHOOP: JOIN & GET 1 FREE MONTH!: https://bit.ly/3VQ0nzW Watch  the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: ⁠https://bit.ly/3RPQYX8⁠ Podcasts: ⁠https://bit.ly/3RQftU0⁠ Connect with Gary Brecka Instagram: ⁠https://bit.ly/3RPpnFs⁠ TikTok: ⁠https://bit.ly/4coJ8fo⁠X: ⁠https://bit.ly/3Opc8tf⁠ Facebook: ⁠https://bit.ly/464VA1H⁠ LinkedIn: ⁠https://bit.ly/4hH7Ri2⁠ Website: ⁠https://bit.ly/4eLDbdU⁠ Merch: ⁠https://bit.ly/4aBpOM1⁠ Newsletter: ⁠https://bit.ly/47ejrws⁠ Ask Gary: ⁠https://bit.ly/3PEAJuG⁠ Timestamps 00:00 - Intro of Show 01:04 - Gary takes the stage 02:39 - Going back to the basics of human physiology 04:22 - The two bold promises and mortality data 05:04 - Why life insurers predict death to the month 06:03 - The myth that disease is genetically inherited 08:11 - Reading deficiencies: tired, sore, brain fog, anxiety 09:53 - Circadian rhythm and bookending your sleep 12:11 - Fasting as a jet lag superpower 13:16 - Live breath work session 16:58 - The second bold promise 17:53 - The methylation chart explained 19:18 - MTHFR and the anxiety-gut link 22:27 - Homocysteine, creatine, and methyl donors 25:31 - Why targeted supplementation beats random stacks 26:22 - Reading a supplement label for cofactors 28:41 - The genetic methylation test 30:06 - Q&A: fibroids, insulin resistance, the Dutch test 33:03 - Q&A: LDL, triglycerides, and Lp(a) 39:58 - Q&A: high cortisol and hormone ratios 43:58 - Q&A: Hashimoto's, the Dutch test, and the COMT gene 47:18 - Q&A: Asperger's and mood numbness 51:18 - Q&A: anaphylaxis and mast cell activation 57:20 - Q&A: vitiligo and red light therapy 59:59 - Q&A: low T3, the liver, and selenium 1:05:28 - Q&A: IBS and the pace of the gut Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.  Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation.  Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature. Learn more about your ad choices. Visit megaphone.fm/adchoices

You can fall asleep fast, exhausted the second your head hits the pillow, and still be wide awake by 2am with your mind racing and no idea why. Maybe you're waking up drenched in sweat, assuming it's a hot flash, when it's actually something else entirely. In this episode, I'm breaking down the fifth S in the 6S Method, Sleep, and why it might be the missing piece even when you're doing everything else right.IN THIS EPISODE, YOU'LL LEARN:Why all six S's work like an overflowing bucket, and why sleep can undo every other piece of the puzzleMy own story of waking up drenched in sweat at 2-4am for months, and what was actually causing itWhy night sweats don't always mean hot flashes, and how poor detoxification can show up as sweating at nightHow a dysregulated nervous system keeps you "sleeping with one eye open," even after eight hours in bedWhy blood sugar instability during the day causes cortisol to wake you up at nightThe role progesterone and GABA play in falling asleep and staying asleep, and why that changes in midlifeWhy sleep is when your body actually burns body fat, and what happens when you don't get enough of itThe circadian rhythm basics that set the stage for better sleep, starting with how you wake up in the morningTIMESTAMPS: 00:00 — Introduction: Sleep, the 5th S in the 6S Method 02:19 — Why the six S's flow into each other like an overflowing bucket 04:37 — Melissa's story: gaining 10 pounds out of nowhere despite doing everything "right" 07:28 — Why we don't sleep well in midlife, starting with the nervous system 09:45 — Sympathetic vs. parasympathetic sleep, and "sleeping with one eye open" 11:06 — How unstable blood sugar during the day triggers cortisol at night 13:09 — Progesterone, GABA, and why midlife sleep gets harder 16:34 — Detoxification, poor gut health, and night sweats explained 17:33 — Why sleep is when your body actually burns body fat 20:44 — Circadian rhythm basics: eating within an hour of waking, morning workouts 23:02 — The cortisol and melatonin relationship, and winding down in the evening 26:15 — Sunlight, screens, and blue light before bed 29:31 — How the Strategy piece of Well Nourished (labs) supports better sleep 31:51 — Well Nourished waitlist details, enrollment guarantee, and what's next

Provider directory CBT-I: https://cbti.directory/ Book: Quiet Your Mind and Get To Sleep: https://www.abct.org/books/quiet-your-mind-and-get-to-sleep-solutions-to-insomnia-for-those-with-depression-anxiety-or-chronic-pain/Sleepio web based app with virtual therapistSomryst CBTI appCBTi coach free appInsomnia coach free appYour risk of all of the chronic diseases of aging, how healthily you age, and how powerful you're able to be in your life are all affected by how well you sleep.  Good sleep is a tremendous advantage to all areas of your life, but unfortunately elusive for over 50% of American adults and up to 85% of perimenopausal women.  There are so many good and effective tools to try for improving sleep.  And while it's great to have options, they can make sleep seem like a harder problem to solve than it is.  Different problems have different solutions, and sleep is no exception.  Where to focus your resources gets way easier to decide once you understand the 4 aspects of sleep and which one of them is tripping you up.  Poor sleep is absolutely a solvable problem, and worth the effort to finally figure out.  And you won't have to do so by randomly guessing anymore.Are you ready to give your cells their best chance to not have to stop living before they die by allowing them access to physiologic levels of hormones, but aren't sure how to even get started?  Join the waitlist for my new beta program here and help me figure out how best to help wonderful women like you get the hormone care they deserve!Join the Waitlist HereCome visit me: www.healthcouragecollective.comemail me: healthcouragecollective@gmail.com

In this episode, we share the three biggest mistakes to avoid before bed and the simple shifts that can dramatically improve your sleep quality. We dive into the science of what happens while you sleep, why "sleep pressure" is essential, and how your circadian rhythm influences everything from hormones to energy and recovery.You'll also hear Renee's journey with sleep apnea, Lauren's biggest sleep lessons from traveling, our favorite sleep travel hacks, and practical tips for creating the ultimate sleep environment. We cover nervous system regulation, sleep hygiene, the popular 3-2-1 rule, air quality, bedding, common sleep myths, rebound sleep, and the supplements we actually use to support restorative sleep.Whether you're struggling to fall asleep, waking up exhausted, or simply looking to optimize your health, this episode is packed with actionable strategies to help you get deeper, more restorative sleep.SHOW NOTES:0:38 Welcome to the podcast!4:23 What happens when we sleep6:20 Renee's sleep apnea journey8:05 Lauren's travel discoveries10:24 Renee's sleep travel hacks12:56 The Pillars of good sleep14:55 Circadian rules17:04 Mollie's sleep environment20:48 Why we need “sleep pressure”25:55 How to downregulate your nervous system31:54 Sleep Hygiene35:34 The 3-2-1 Rule38:28 Air Quality & Bedding39:16 Sleep myths, busted41:25 Rebound sleep44:20 Sleep supplements48:20 Takeaways & Recap49:45 Thanks for tuning in!RESOURCES:Swanwick Blue light blocking glasses & lighting - Discount code: BIOHACKERBABESTrueDark Blue light blocking glassesYoga NidraOURA RingEssentia MattressEight Sleep Cooling Pod - Discount code: BIOHACKERBABESAirDoctor Air FilterAlign Mat (PEMF) - Discount code: BIOHACKERBABESApollo Neuro - Discount code: BIOHACKERBABESBrainTapLightPath LED (Red Light) - Discount code: BIOHACKERBABESMuse Headband for SleepSupplements:BiOptimizers Magnesium Breakthrough - Discount code: BIOHACKERBABESHempLucid CBD - Discount code: BIOHACKERBABESKill Switch Sleep FormulaSleepy Vibes Drink (with Glycine)Troscriptions TroCalm & TroZzzSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

In this episode, my guest is Dr. Sean Cain, PhD, a Harvard Medical School-trained expert in the impact of light on the human circadian system, a Matthew Flinders Professor at Flinders University, and Co-Founder and CEO of Circadian Health Innovations. Today, he discusses how people differ more than fiftyfold in how sensitive their circadian systems are to evening light, that nearly half of modern homes are bright enough at night to suppress melatonin by fifty percent, and that most of us have no conscious awareness of any of it. We discuss the large observational studies he and his team have published linking bright days and dark nights to depression, type 2 diabetes, cardiovascular disease, and mortality, as well as his research on impaired light sensitivity in depression and why the amplitude of your circadian rhythm may matter more than its timing. We also discuss MiEye, the wearable light sensor his team developed, and practical changes to home and daytime lighting that anyone can make tonight.CLICK HERE FOR THE FULL SHOWNOTESThis includes all other resourcesSponsor: Brighter Lamphttps://getbrighter.com/?sjram=P2jrTbowzJOdCode: JONATHANJ   Subscribe to the newsletter: https://jonathanjarecki.substack.com/?utm_campaign=profile_chipsTimestamps 00:00 Intro03:54 Dr. Sean Cain04:42 Dr. Cain's Love for Science and Research10:25 Understanding Circadian Rhythms: Anatomy and Function10:56 Setting the stage: Circadian Biology, Rhythms, SCN, ipRGCs16:20 Light, Circadian Entrainment, Mechanisms19:57 High Sensitivity and Interindividual Variability in the Response of the Circadian of the Human Circa22:02 Individual Sensitivity to Light and Circadian Disruption27:22 Home Lighting, Sunset, LEDs, Fluorescents, Incandescents27:37 Home Lighting and Its Effects on Circadian Health33:46 Tools: circadian friendly home lighting39:24 Population health outcomes; UK BioBank39:29 Psychiatric Disorders47:52 SPONSOR: Brighter Lamp49:34 The Link Between Light Exposure and Mental Health01:04:18 Light Exposure and Longevity: Key Findings01:09:45 The Importance of Daylight for Health01:17:41 Understanding Circadian Rhythms and Light Exposure01:17:52 The Impact of Light on Mood and Self-Perception01:23:39 Innovations in Circadian Health: My Eye Device01:34:15 Jet Lag Management and the Jet Lag App01:39:09 Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Social Media, Substack Newsletter

Criminal Behaviorology Episode # 73Title:  The “Twinkie Defense”: Nutritional Neuroscience with Jerrod BrownThe entire presentation can be found on the YouTube channel: @criminalbehaviorology - https://youtu.be/tZYh6yQIOgMThe views of our guests do not necessarily reflect those of Criminal Behaviorology, nor our sponsors. Donate to Criminal Behaviorology Patreon:https://www.patreon.com/cw/u81930699Highlights:This is the third episode in a three-part series featuring Dr. Jerrod Brown. Following up on our discussion of Forensic Neuroscience, Dr. Brown introduces us to the tasty topic of nutritional neuroscience. We cover the Dan White case from San Francisco, California in the 1970s. Mr. White murdered Mayor George Moscone and Supervisor Harvey Milk, after a series of disputes. In the years since many have scoffed at White's lawyers who argued his poor diet led to physiological state where the defendant was suffering from a diminished ability to make decisions (i.e., “Twinkie Defense”). Could there have been something to that idea? Join us for this detailed discussion of how nutrition helps conduct our behavior. Contact Dr. Brown at jerrod01234brown@live.com for further information on this topic. He will provide a copy of the comprehensive nutritional neuroscience article to anyone who emails him.Highlights:- “Twinkie defense”: The Dan White case overview- Diet and criminal behavior connection- Lead paint- Prison diet and health impact- Circadian rhythms and their impact on health and behavior- The basics of neurotransmitters, neurohormones, and the HPA axis- The literature on lifestyle medicine and therapeutic lifestyle changes- Community partnerships and programs like community gardens and horticulture therapy- Criminal responsibility in light of nutritional neuroscience. Do we not choose what we eat?Jerrod Brown Criminal Behaviorology episode playlist on our YouTube channel:https://www.youtube.com/watch?v=MVxxfcfP9WM&list=PLItw5c5If7XYLook up CrimBehav on Facebook: facebook.com/CrimBehavCriminal Behaviorology on Blogger. CB Podcast Sites:https://podcasters.spotify.com/pod/dashboard/episodeshttps://itunes.apple.com/us/podcast/criminal-behaviorology/id1441879795?mt=2&uo=4  https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy83MzY4OWFjL3BvZGNhc3QvcnNz https://open.spotify.com/show/5VM7Sjv762u7nb91YWGczZ  https://www.breaker.audio/criminal-behaviorology  https://overcast.fm/itunes1441879795/criminal-behaviorology  https://pca.st/Q38w  https://radiopublic.com/criminal-behaviorology-GEv2AZ  https://www.stitcher.com/podcast/anchor-podcasts/criminal-behaviorologyOn YouTube:https://www.youtube.com/channel/UCKSVoZOBwCG28xMnuPq_GtwOn Rumble:https://rumble.com/c/c-1826027On Locals Social Media:https://criminalbehaviorology.locals.com/?showPosts=1https://criminalbehaviorology.locals.comOn Twitter:https://twitter.com/CrimBehavOn Patreon:https://www.patreon.com/user?u=81930699Amazon:https://music.amazon.com/podcasts/a3604516-0645-4341-a792-75d10754556d/criminal-behaviorologyPlease write a review on any of our podcast sites listed above. Questions, comments, and requests for transcripts to:  criminalbehaviorology@gmail.comThank you for listening.

Why can two people with similar LDL levels experience radically different cardiovascular outcomes?  In this episode, I speak with Peter Anderson about the possibility that endothelial nitric oxide may be one of the major variables separating these outcomes.We explore whether nitric oxide can be understood as a protective “bank” that is progressively depleted by ageing, hypertension, smoking, insulin resistance, obesity, sleep deprivation, psychological stress and circadian disruption.We also discuss dietary nitrate, rocket and beetroot, oral bacteria, sunlight, ultraviolet A, infrared light, movement, erectile function, flow-mediated dilation, ketosis, statins, calcium scores and the emerging controversy surrounding coronary CT analysis in lean-mass hyper-responders.CONSULT DR MAX

When should you eat your evening meal? Is it really better to eat earlier, or does it depend on when you go to bed? And if you do have to eat late, is there anything you can do to reduce the impact on your health?In this episode of The Food Chain, Ruth Alexander explores what science says about the timing of dinner. From our internal body clocks to the food on our plates, we examine how the evening meal affects our metabolism, digestion and overall health, and separate the evidence from the myths.Circadian rhythm researcher Dr Emily Manoogian, from the Salk Institute in California, explains what happens inside the body as the day progresses, why eating close to bedtime can affect the way we process food, and whether biology cares more about the clock or our own sleep schedule.Nutrition scientist Professor Sarah Berry from King's College London shares practical advice on what a healthy evening meal should look like. Around the world, however, people eat dinner at vastly different times. Food historian Professor Jeffrey Pilcher from the University of Toronto explains why meal times vary so much between cultures, how work, family life and history have shaped the evening meal, and why there has never been one universal way to organise dinner.If you'd like to get in touch with the programme, please email: thefoodchain@bbc.co.ukProducer: Izzy Greenfield Sound engineer: Hal Haines Picture: Getty (plate of food indicating the time)

Every June, thousands of sleep researchers descend on one city and quietly rewrite what we think we know about a third of our lives. This year it was Baltimore's turn, for the 40th annual SLEEP meeting — and the data that came out of it hits closer to home than usual: blood pressure, diabetes, teenage phones, and why "night owl" might really mean "lonely." Here are my Top 10 studies from SLEEP 2026 most likely to actually change how you sleep. In this episode we will:Break down why being sleepy and wired at night is a uniquely dangerous combination for blood pressure — and why either symptom alone barely moves the needleSit with a staggering number out of Yale: veterans with both insomnia and sleep apnea face six times the risk of developing type 2 diabetesRevisit the "regularity beats duration" thread from Episode 209 with two brand-new studies — one in preschoolers, one tracking teens all the way to age 22Unpack why women's sleep apnea can look identical to men's on paper and feel completely different in the body, and why that's delaying diagnosesGet into the psychology of sleep: why night owls' anxiety may really be about nighttime loneliness, and why expecting bad postpartum sleep can help create itTo find out more about this week's podcast sponsor Flexispot, please use the following link: Flexispot Hako G1 Bed and use the discount code J2CMJR7O for an extra 5% off.Original intro music Vigilanteology by Abhinav Singh (copyright 2026) Original outro music Vigilanteology (reprise) by Abhinav Singh (copyright 2026)Produced by: Maeve WinterMusic by: Dr. Abhinav Singh (@sleep_vigilante), all rights reservedMoreTwitter: @drchriswinterIG: @drchriwinterThreads: @drchriswinterBluesky: @drchriswinterThe Sleep Solution and The Rested ChildThanks for listening and sleep well!

Are you confused about the recent boom (and controversy) around peptides? In this podcast episode, Dr. John interviews a peptide expert to get the facts on benefits, risks, and the potential future of peptides in healthcare. The post Podcast Episode 170: All About Peptides appeared first on John Douillard's LifeSpa.

LOF wants to hear from you!In this episode of Lof Office Hours, Coach Mike is joined by Dr. Eric Fete to discuss the medical future of Lifestyle Of Fitness and the role of medically informed coaching in long-term transformation.As LOF moves through its 15th anniversary transformation series, Mike and Dr. Eric explore the growing interest in peptides, hormones, testosterone, lab work, recovery, longevity, and performance.But instead of starting with the newest hack, this conversation brings the focus back to the foundation.Sleep.Stress.Nutrition.Exercise.Circadian rhythm.Nature.Community.Spirituality.Habits.Awareness.Dr. Eric explains why peptides and hormones may have a role for some people, but should not be treated as a shortcut, a trend, or a one-size-fits-all solution. He also discusses the importance of qualified medical guidance, appropriate lab work, pharmaceutical-grade sourcing, and understanding the full person before deciding which tools make sense.Inside this episode, we cover:Why Peptides And Hormones Are Not The FoundationWhy Sleep, Stress, Nutrition, And Exercise Still Matter MostWhy There Is No Cookie-Cutter ProtocolWhy Symptoms, Goals, History, And Context MatterHow Lab Work Should Be Used ThoughtfullyWhy Pharmaceutical-Grade Sourcing MattersWhy Research Peptides Can Be RiskyHow Circadian Rhythm And Morning Light Impact HealthWhy Seasonal Patterns May Influence Training And RecoveryHow Technology, Screens, And Dopamine Loops Affect BehaviorWhy Routines Eventually Become HabitsWhy Bandwidth May Matter More Than TimeHow Small Daily Actions Create Long-Term TransformationThis episode is educational only and is not personal medical advice. Always consult a qualified medical provider before starting, stopping, or changing any medication, hormone therapy, peptide, supplement, or medical treatment.

Feeling great isn't about chasing the next health trend. It's about mastering the fundamentals. It's about building a lifestyle where healthy choices become your normal. Because what you do every day will always matter more than what you do once in a while. I've been studying experts for years and despite coming from different backgrounds, they all point to the same idea... The healthiest people don't just make healthy choices... they've built lives where those choices have become automatic. Today, we're talking about the daily habits that help you feel better, think clearer, have more energy, and become the healthiest version of yourself. Health isn't one habit. It's an ecosystem. When you improve one area, every other area gets easier. Sleep makes workouts easier. Workouts improve mood. Better mood improves relationships. Better relationships reduce stress. Less stress improves sleep. It becomes a positive upward spiral.     Get Morning Sun Your body needs to know it's daytime. Morning sunlight helps: • Circadian rhythm • Better sleep that night • More stable cortisol • Better energy • Better mood • Hormone production Go outside. No sunglasses. Even 5–10 minutes can help.       Move Every Day Not because you're trying to lose weight. Because humans are designed to move. Walking is one of the most underrated longevity tools. Ideas: • 10,000+ steps • Walking meetings • Walking phone calls • Family walks after dinner Movement isn't punishment. It's medicine.     Lift Heavy Things   Muscle equals health. Benefits: • Blood sugar control • Longevity • Confidence • Bone density • Hormones • Energy Especially for women after 35.       Eat Foods Your Great-Grandparents Would Recognize Choose foods with minimal processing. • Protein first • Fruit • Quality dairy if tolerated • Eggs • Meat • Seafood • Vegetables • Healthy fats Less: • Packaged food • Sugary drinks • Ultra-processed snacks         Hydrate Like It Matters   Water is important. With electrolytes is even better.      Protect Your Brain • Sleep • Learning • Hobbies • Gratitude • Nature • Social connection • Limiting endless scrolling • Managing stress • Breathwork • Purpose What are you feeding your brain every day?       Build Real Relationships Good relationships. Family dinners. Friendships. Community. Belonging. Health isn't just physical.       Have Something You're Excited About Most adults accidentally quit playing. • Golf • Painting • Surfing • Gardening • Reading • Baseball • Cooking Adults need play too.     Practice Delayed Gratification Modern life trains us for: • DoorDash • Amazon • TikTok • Constant dopamine But confidence comes from keeping promises to yourself. Examples: "I'll work out before I eat." "I'll finish my work before Netflix." "I'll read before social media."       Build Your Environment Don't rely on motivation. Design your house. Ideas: Healthy snacks visible. Weights in the garage. Walking shoes by the door. Water bottle everywhere. Phone charger outside the bedroom. Sunlight first thing. Make healthy easier than unhealthy.     Teach Your Kids These Habits The greatest inheritance isn't money. It's health habits. Imagine raising kids who simply believe: • We move. • We eat protein. • We go outside. • We don't complain about exercise. • We eat dinner together. • We get enough sleep. • We speak kindly to ourselves.       My Daily Health Checklist   Every day I try to hit these: ☐ Morning sunlight ☐ Walk ☐ Lift weights ☐ Eat plenty of protein ☐ Fruit ☐ Hydrate ☐ Spend time outside ☐ Read ☐ Family meal ☐ Gratitude ☐ Quality sleep ☐ Laugh ☐ Move again after dinner     The goal isn't perfection. It's becoming the kind of person who naturally takes care of themselves. You don't need 100 new habits. You probably need 10 simple ones that you repeat for the next 20 years. Because when you feel better... You think better. You parent better. You lead better. You love better. And that's really what being awesome is all about.

Send us Fan MailIn this episode, I am offering something that has genuinely changed the way I think about my body — the circadian rhythm. I share what this 24-hour internal clock actually is, why researchers say it runs everything from your metabolism and hormones to your sleep and immunity, and how understanding it gave me a whole new perspective on the ongoing conversation around meal timing and breakfast. I walk through a few practical strategies rooted in circadian science that you can simply be aware of and explore in your own life.And yes — I am raising my hand on the late-night phone habit, because that quote of the week? It hit home for me too. Come learn something new about the incredible, intelligent design of your own body.QUOTE OF THE WEEK“Studies have shown that every hour you're still on your mobile phone, tablet, laptop, or watching TV at night, melatonin is suppressed by 30 minutes.”— Dr. Satchin Panda, The Circadian CodeCITATIONS ·      Panda, S. (2019). The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight. Rodale Books.·      Circadian rhythm science and the suprachiasmatic nucleus (SCN): National Institute of General Medical Sciences (NIGMS). Circadian Rhythms. U.S. Department of Health and Human Services. https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx·      Insulin sensitivity and meal timing: Saad, A., et al. (2012). Diurnal pattern to insulin secretion and insulin action in healthy individuals. Diabetes, 61(11), 2691–2700.·      Circadian disruption and metabolic health: Scheer, F. A. J. L., Hilton, M. F., Mantzoros, C. S., & Shea, S. A. (2009). Adverse metabolic and cardiovascular consequences of circadian misalignment. Proceedings of the National Academy of Sciences, 106(11), 4453–4458.·      Shift work and health outcomes: Wang, X. S., Armstrong, M. E. G., Cairns, B. J., Key, T. J., & Travis, R. C. (2011). Shift work and chronic disease: the epidemiological evidence. Occupational Medicine, 61(2), 78–89.·      Social jet lag: Wittmann, M., Dinich, J., Merrow, M., & Roenneberg, T. (2006). Social jetlag: misalignment of biological and social time. Chronobiology International, 23(1-2), 497–509.·      Melatonin suppression and blue light/screens: Harvard Health Publishing. (2020). Blue light has a dark side. Harvard Medical School. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side·      https://www.goodreads.com/work/quotes/59135872-the-circadian-code-lose-weight-supercharge-your-energy-and-transformLet's go, let's get it done.Get more information at: http://projectweightloss.org

Most people treat sleep as a shopping problem — a new mattress, a supplement, a fancy tracker. But that's not what's broken. Your body is waiting for signals it evolved to read, and modern life stopped sending them. In this episode, I break down the three most common sleep problems — trouble falling asleep, staying asleep, and waking up exhausted — and walk you through how to identify which one you're actually dealing with. Then I give you a simple, free, week-by-week framework to start fixing it without buying anything. The one thing I'd do first? Get outside within an hour of waking up. No sunglasses, no phone. Just real daylight. That single habit sets the tone for everything that follows. Thank you to this episode's sponsor, Peluva! Peluva makes minimalist shoes to support optimal foot, back and joint health. I started wearing Peluvas several months ago, and I haven't worn regular shoes since. I encourage you to consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.  To learn more about why I love Peluva barefoot shoes, check out my in-depth review: https://michaelkummer.com/health/peluva-review/  And use code MICHAEL to get 10% off your first pair: https://michaelkummer.com/go/peluva  In this episode: 00:00 Intro 01:24 Why sleep matters 02:59 Circadian light signals 04:39 Skip sleep shopping 05:14 Find your sleep issue 06:33 Audit daily habits 13:33 One change this week 16:06 Stack weekly fixes 17:59 Morning light priority 19:40 Final thoughts Find me on social media for more health and wellness content: Website: https://michaelkummer.com/ YouTube: https://www.youtube.com/@MichaelKummer Instagram: https://www.instagram.com/primalshiftpodcast/ Pinterest: https://www.pinterest.com/michaelkummer/ Twitter/X: https://twitter.com/mkummer82 Facebook: https://www.facebook.com/realmichaelkummer/ [Medical Disclaimer] The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health. [Affiliate Disclaimer] I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.

MAYEL steps into the first ZOMBOSS Podcast fresh off his appearance on Global Contagion Vol. 1, delivering a mix that captures exactly what the label stands for. Raw, uncompromising, and built for maximum impact, this session spreads the infection one drop at a time. The outbreak has begun. //artists @mayeldnb instagram.com/paskhin.audio/ //label facebook.com/zomboss.eatbrain instagram.com/zomboss_eatbrain //Tracklist: Mayel - Divide Mayel - Diversion Mayel - Casper Ntechnique & KatAnna - Buran Mayel - Stun Shot Mayel - Carnage Mayel - Hypnofrog Mayel & Medest - ID Mayel - Vermillion The Prodigy - Take Me To The Hospital (Mayel remix) Mayel & ChaseR - Post Rave Mayel - ID Bad Company UK - The Nine (ChaseR bootleg) Ntechnique & Mayel - I See a Dream (feat. Paraskeva) Mayel & Gancher & Ruin - ID Teddy Killerz x MC Spyda - Run (Mayel remix) Gydra - Cartepillar (Mayel remix) Enta - Closure Mayel - Soteria ChaseR & Mayel - Nostalgia Mayel & Cod3x - No More Pythius - Implant (Audio remix) Mizo - Conform Mayel - No Cap Receptor - Punks (Gydra remix) Doctor P - Yim Yam (Teddy Killerz remix) Mayel - Apache Dieselboy & Kaos - Barrier Break (ChaseR bootleg) Mayel - Tec Tec Mayel - Sandworm Emperor ft Freddy B - Pay The Price (Psynchro remix) Enei - Fear Fire Audio - Blood On Our Hands (feat. Aenygma) (Pythius Remix) Ice-O-Later - Gunman Mizo - Quadcore Synergy - Moon Presence Merikan & Gancher & Ruin - Boss Fight Acaled - ID merph - Swell Basotdel - ID Ntechnique & Nodal - Hunter Dog Jonson Mefjus, Camo & Krooked - Sientelo (Sota & Circadian remix) Gydra - Problem Halogenix, The Upbeats - Earache Mayel - Polar Star Gydra - Noise Of The Machine Mefjus & The Upbeats & Insideinfo - Footpath Mayel & Medest - Urban Mayel - Highway Omni Trio - First Contact (Mayel bootleg)

ReferencesScience. 2017 Sep 1;357(6354):912–916. dGuerra, DJ.2026. Unpublished LecturesVirus Res. 2018 Sep 2;256:107-116J Exp Med (2014) 211 (9): 1723–1731Immunity. 2025. 58, Issue 11p2685-2703.e6November 11, Sebastian, J. 1968.. She's a Lady. https://open.spotify.com/track/3TIg1dio3AHo3XnzwDlSRE?si=34d938e718fd4432Haydn, FJ. Symphony 101. "The Clock".in D major Hob.1:101https://music.youtube.com/watch?v=qPx4m5FJRaE&si=Z4i7qwYplHJjWL5c

ReferencesScience. 2013 Nov 8;342(6159):727–730.Biomedicine & Pharmacotherapy 2025. Volume 183, February Guerra, DJ.2026. Unpublished LecturesBeethoven, LV. 1812. Symphony 8 in F Major. Op93https://music.youtube.com/watch?v=FMEL6z9Qir8&si=ycnEA9nSZrLqkKca

ReferencesCold Spring Harb Symp Quant Biol 2011. 76:31-38. Scientific Reports 2024 volume 14, Article number: 1773 Guerra, DJ.2026. Unpublished Lectures.Stevens, C. 1970. Father and Sonhttps://open.spotify.com/track/476V2d6iA2tWXgQboKmTtA?si=c4c5d1b6a34043e1Mydland, B. 1989. I will Carry You Home. Grateful Dead.https://open.spotify.com/track/1Q3AmIjEbPYemA6UkjUUu0?si=b3b29503e29c4b5c

For decades, we've been told to fear the sun. Avoid it. Cover up. Stay indoors. Apply sunscreen constantly. But what if one of the most powerful forces shaping human health has been misunderstood? In this eye-opening conversation, Darin Olien sits down with award-winning journalist and author Rowan Jacobsen to explore the surprising science of sunlight, longevity, vitamin D, cardiovascular health, immune regulation, circadian rhythms, and the unintended consequences of our growing fear of the sun. Drawing from decades of research and Rowan's extensive investigation for his new book, they unpack why sun exposure is linked to lower rates of chronic disease, how sunlight influences everything from blood pressure to inflammation, why vitamin D supplementation isn't the same as sunlight, and how modern indoor lifestyles may be creating what researchers call "biological darkness." This conversation challenges conventional wisdom and offers a more nuanced, science-backed understanding of our relationship with the sun.     What You'll Learn Why sunlight may be one of the most misunderstood health factors today The surprising connection between sun exposure and longevity How sunlight impacts blood pressure and cardiovascular health Why vitamin D supplements are not the same as sunlight The discovery of sunlight-triggered compounds beyond vitamin D How nitric oxide production lowers blood pressure Why sunlight plays a critical role in immune regulation The concept of "biological darkness" and modern indoor living How sunlight regulates circadian rhythms, sleep, and recovery Why skin tone dramatically changes sunlight requirements The dangers of both overexposure and underexposure Practical guidelines for developing a healthier relationship with the sun     Chapters 00:00:00 – Welcome to SuperLife 00:00:33 – Sponsor: Bite Toothpaste Bits 00:02:50 – Introducing Rohan Jacobsen 00:03:22 – Why we've been taught to fear the sun 00:04:02 – Rohan's new book and questioning conventional wisdom 00:05:02 – How evolutionary biology challenges the anti-sun narrative 00:08:14 – The MIT fellowship that changed everything 00:09:13 – The blood pressure studies that sparked his investigation 00:10:15 – Sun exposure, longevity, and chronic disease 00:11:19 – Why skin cancer isn't the whole story 00:13:04 – Science, reductionism, and missing the bigger picture 00:14:16 – The surprising mortality tradeoff of avoiding sunlight 00:17:01 – Understanding sensible sun exposure 00:18:24 – Vitamin D and what supplements miss 00:19:44 – Twenty different compounds produced by sunlight 00:21:06 – Nitric oxide and blood pressure regulation 00:23:03 – The skin as an observatory 00:24:24 – Biological darkness and life indoors 00:26:13 – Sponsor: Manna Vitality 00:28:11 – Circadian rhythms and the power of daylight 00:30:11 – Lux levels and why indoor light isn't enough 00:32:02 – The epidemic of biological darkness 00:33:42 – Sunlight, inflammation, and chronic disease 00:35:33 – Multiple sclerosis and the sunlight connection 00:36:10 – Why humans constantly overcorrect 00:38:05 – Sun exposure as exercise for your skin 00:39:53 – Stress adaptation and resilience 00:42:20 – Practical guidelines for healthy sun exposure 00:43:24 – Why burning is the real danger 00:44:06 – Skin tone, melanin, and individualized recommendations 00:46:03 – Why darker skin requires more sun exposure 00:46:51 – Australia's evolving sunlight guidelines 00:48:16 – Vitamin D production and skin pigmentation 00:49:30 – Darin's personal relationship with the sun 00:51:11 – Training your skin for resilience 00:52:00 – Reclaiming joy and confidence in sunlight 00:53:24 – Seasonal darkness and modern life 00:54:19 – Challenging outdated health narratives 00:55:57 – Rohan's work with cacao and medicinal plants 00:57:00 – The endocannabinoid system and cacao 00:57:58 – Standing in truth and questioning assumptions 00:58:30 – Final thoughts and gratitude     Thank You to Our Sponsors Bite Toothpaste: Go to trybite.com/DARIN20 or use code DARIN20 for 20% off your first order Manna Vitality: Go to mannavitality.com/ and use code DARIN12 for 12% off your order.     Join the SuperLife Community Get Darin's deeper wellness breakdowns — beyond social media restrictions: Weekly voice notes Ingredient deep dives Wellness challenges Energy + consciousness tools Community accountability Extended episodes Join for $7.49/month → https://patreon.com/darinolien     Find More from Rowan Jacobsen Website: rowanjacobsen.com Instagram: @unrealrowanjacobsen Book: In Defense of Sunlight     Find More from Darin Olien: Website: darinolien.com Instagram: @darinolien Book: Fatal Conveniences Platform & Products: superlife.com New Show: Roadmap to Happiness     Key Takeaway "The sun is not simply a source of vitamin D—it's a master regulator of human biology. From blood pressure and inflammation to sleep, immunity, cognition, and longevity, sunlight acts as a critical environmental signal that helps orchestrate countless systems throughout the body. The question isn't whether we should fear the sun or worship it. The question is whether we've forgotten how to live in relationship with one of the very forces that helped shape us." 

In this episode I look at food, how we see it societally and how we can enjoy it to enrich our lives. Circadian rhythm and food: https://pmc.ncbi.nlm.nih.gov/articles/PMC11849495/Food noise: https://www.health.harvard.edu/diet-and-nutrition/understanding-food-noise-and-how-to-turn-down-the-volumeFoods that heal: https://www.healthline.com/nutrition/foods-that-help-you-healLectins: https://pmc.ncbi.nlm.nih.gov/articles/PMC11535980/Social eating: https://www.ox.ac.uk/news/2017-03-16-social-eating-connects-communitiesBig food industry: https://lsa.umich.edu/psych/news-events/all-news/faculty-news/many-of-today-s-unhealthy-foods-were-brought-to-you-by-big-tobac.html Emotional eating: https://www.bbc.co.uk/food/articles/emotional_eatingSavouring: https://www.psychologytoday.com/gb/blog/click-here-happiness/201807/what-is-savoring-and-why-is-it-the-key-happinessSave your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me. Hosted on Acast. See acast.com/privacy for more information.

There is a rhythm your body has always known — the rhythm of light and darkness.In Part Two of my conversation with naturopath Karinda Wholistix, we move into the practical application of circadian biology — exploring simple ways to work with our ancient relationship with sunlight, darkness, and the natural rhythms that shape our health.From light breaks and evening rituals to the nuanced conversation around sun exposure, this episode is about bringing circadian wisdom into the reality of modern life.About KarindaKarinda Wholistix is a BHSc Naturopath, Fertility Awareness Educator, and Menstrual Cycle Educator based in Naarm (Melbourne), working with women online across Australia. She specialises in helping women decode what their bodies are communicating through their hormones, periods, and menstrual cycles — getting to the root of what's driving symptoms rather than simply managing them.She is the creator of Harmonised Hormones, a naturopathic program built around deep investigation and treatment tailored entirely to the individual, and hosts Oh My Menses, a podcast dedicated to honest conversation about periods, hormones, and cyclical living.Karinda's mission is to help as many women understand what their body has been trying to tell them and reclaim their cyclical power.We CoverWhy regular “light breaks” throughout the day are one of the most powerful ways to support circadian rhythm — and simple ways to weave this into daily life, including eating meals outdoorsFull-spectrum light boxes and globes for those waking before sunrise, particularly during the darker monthsHow to navigate artificial light exposure throughout the day and evening, including yellow, amber, and red light-filtering toolsCreating a circadian-supportive evening environment and why darkness before sleep is one of the most important signals we can give our bodyHow to change your phone screen to red at night to reduce blue and bright light exposure after sunsetThe nuanced conversation around sunscreen and sunglasses, and how they may alter the way our bodies receive and interpret sunlightMorning sunlight, building a “solar callous,” and practical ways to receive sunlight safely while reducing the risk of burningEpisode Resources:If Women Rose Rooted by Dr Sharon BlackieHow to turn your phone screen red at night — Karinda's tutorialBlock Blue Light — for blue light blocking glasses, clip-on lenses for prescription glasses, amber and red globes, red light panels, and circadian-supportive lighting tools. Beau and I personally use their red lenses to block artificial light at night, and both Karinda and I use and recommend their products.You can receive 15% off through my link: Block Blue Light(From 15th–30th June 2026 they are also running a sale, making it a beautiful time to explore their range.)Connect with KarindaSIGN UP FOR HER UPCOMING MASTERCLASS: Returning to Our Natural Rhythm: Circadian Rhythm, Sunlight & Darkness for Whole Body HealthFind her on Instagram: @karinda.wholistixKarinda's Free Cycle Tracking GuideHarmonised Hormones — Holistic, Tailored Naturopathic SupportPodcasts — Oh My Menses & The Nuanced NaturopathsConnect with RachelInstagram: @therachelhodgensWebsite: www.rachelhodgens.com

This is a practical conversation on circadian living — how to structure your day around light, darkness, food, movement and sleep in a way that supports your biology. We also explore the modern mismatch of indoor LED lighting, artificial light at night, late eating, phone use before bed, blue blockers, beeswax candles, incandescent light, night driving, flicker, skin cancer nuance, sun exposure, DHA, omega-3s and the deeper philosophical implications of living in rhythm with nature. CONSULT DR MAX

In this episode of the Ayurveda Meets Modern Science podcast, host John Douillard, D.C., C.A.P., interviews Udo Erasmus, an accomplished author of several books, including his new book, Your Body Needs An Oil Change. The post Podcast Episode 169: Are Seed Oils Toxic? All Things Oil with Udo Erasmus appeared first on John Douillard's LifeSpa.

Get MyCircadianApp (use code SarahK for a free trial) - https://get.mycircadianapp.com/cXOl/SARAHFree info session

Criminal Behaviorology Episode # 71Title:  Neurocriminology with Jerrod BrownThe entire presentation can be found on the YouTube channel: @criminalbehaviorology - https://youtu.be/ERazzIkdjcMThe views of our guests do not necessarily reflect those of Criminal Behaviorology, nor our sponsors. Donate to Criminal Behaviorology Patreon:https://www.patreon.com/cw/u81930699Highlights:Dr. Jerrod Brown joins us again for a great classroom-style lesson on neurocriminology. We will have more to add on forensic neuroscience in the near future. For this episode, enjoy the many components where neurological elements can influence our future, and can help explain (in part) delinquent behavior.- An introduction to an important and complex field of study.- Neurocriminology subdisciplines.- Neurocriminology is concerned with…- Biological risk factors for violence.- Screening considerations.- The importance of prenatal development.- Brain abnormalities and the criminal justice system.- Trauma and the juvenile justice population.- Food insecurity.- Insomnia.- Circadian rhythm disruption.- Language disorder and offender behavior.- Dyslexia among the incarcerated population.- A healthy lifestyle as a ways to reduce crime.- Attachment style.- “Green space” and crime.- A preview to forensic neuroscience (podcast on this topic to come).Look up CrimBehav on Facebook: facebook.com/CrimBehavCriminal Behaviorology on Blogger. CB Podcast Sites:https://podcasters.spotify.com/pod/dashboard/episodeshttps://itunes.apple.com/us/podcast/criminal-behaviorology/id1441879795?mt=2&uo=4  https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy83MzY4OWFjL3BvZGNhc3QvcnNz https://open.spotify.com/show/5VM7Sjv762u7nb91YWGczZ  https://www.breaker.audio/criminal-behaviorology  https://overcast.fm/itunes1441879795/criminal-behaviorology  https://pca.st/Q38w  https://radiopublic.com/criminal-behaviorology-GEv2AZ  https://www.stitcher.com/podcast/anchor-podcasts/criminal-behaviorologyOn YouTube:https://www.youtube.com/channel/UCKSVoZOBwCG28xMnuPq_GtwOn Rumble:https://rumble.com/c/c-1826027On Locals Social Media:https://criminalbehaviorology.locals.com/?showPosts=1https://criminalbehaviorology.locals.comOn Twitter:https://twitter.com/CrimBehavOn Patreon:https://www.patreon.com/user?u=81930699Amazon:https://music.amazon.com/podcasts/a3604516-0645-4341-a792-75d10754556d/criminal-behaviorologyPlease write a review on any of our podcast sites listed above. Questions, comments, and requests for transcripts to:  criminalbehaviorology@gmail.comThank you for listening.

In this presentation I explore the relationship between Bitcoin, time preference, chronic disease, epigenetics, circadian biology, and preventative healthcare. I discuss- Why modern healthcare is fundamentally reactive- The relationship between low time preference thinking and long-term health- Visceral fat, insulin resistance and metabolic disease- How environmental mismatch impacts mitochondrial function- Epigenetic inheritance and future generations- Circadian rhythm disruption and modern technology- Why decentralized approaches to health may become increasingly importantThis episode connects Austrian economics, evolutionary biology, mitochondrial medicine, and modern chronic disease into a unified framework for understanding human health.CONSULT DR MAXHealth consulting, remote - www.drmaxgulhane.com/consultingSUPPORT MY WORK

Sunrise heals. Screens don't. Dr. Wunsch shows how to reset your internal clock and avoid melatonin suppression. #CircadianHealth #MelatoninDisruption #SunriseRoutine #HealthTalks

Birth, pregnancy and fertility are profoundly circadian processes — yet almost nobody talks about the role of light in maternal and infant health.In this episode, I speak with Nikko Kennedy about melatonin, sunlight, vitamin D, labour physiology, EMF exposure and how modern environments may be disrupting pregnancy and birth. A fascinating discussion on circadian biology, photobiology and reproductive health. TIMESTAMPS02:00 Circadian rhythms and fetal development05:30 Melatonin and implantation10:00 Morning sickness and oxidative stress15:00 Artificial light at night and fertility18:00 Vitamin D and epigenetic programming22:00 Infrared light and fetal development27:00 Sunlight exposure in infants31:00 Pregnancy complications and circadian disruption40:00 EMF exposure during pregnancy46:00 Labour physiology and melatonin58:00 Oxytocin, labour trance and hospital lighting01:10:00 Postpartum circadian entrainment01:16:00 Practical recommendations for familiesNikko Kennedy is the Director of Research at the Institute of Applied Quantum Biology.  Nikko has over two decades studying birth, 15 years as a doula, and ten years as a technical consultant, she helps families, practitioners and organizations integrate the emerging field of quantum biology.Follow NIKKOSubstack: https://www.brighterdaysdarkernights.comWebsite: https://nikkokennedy.comInstagram: https://instagram.com/brighterdays.darkernightsLinkedIn: https://linkedin.com/in/nikkokennedyInstitute of Applied Quantum Biology: https://www.iaqb.foundationEmail: nikko@brighterdaysdarkernights.comSubstack: https://www.brighterdaysdarkernights.com/Follow DR MAXWebsite: https://drmaxgulhane.com/Private Group: https://www.skool.com/dr-maxs-circadian-resetCourses: https://drmaxgulhane.com/collections/coursesX: https://twitter.com/MaxGulhaneMDInstagram: https://www.instagram.com/dr_max_gulhane/Apple Podcasts:  https://podcasts.apple.com/podcast/id1661751206Spotify:  https://open.spotify.com/show/6edRmG3IFafTYnwQiJjhwRLinktree: https://linktr.ee/maxgulhanemdDISCLAIMER: The content in this podcast is purely for informational purposes and is not a substitute for professional medical advice, diagnosis, or treatment. Do not disregard professional medical advice or delay in seeking it because of something you have heard on this podcast or YouTube channel. Do not make medication changes without first consulting your treating clinician.Send us Fan Mail

In their insightful dialogue, Dr. Katie Deming and Freddie Kimmel delve into the language and mindset surrounding cancer treatment, shedding light on empowering holistic approaches. Dr. Deming critiques the perception associated with cancer, advocating for reclaiming personal power to foster healing. They stress the importance of intentional language use and holistic modalities like fasting and emotional work in empowering individuals on their healing journey. This conversation unveils the transformative potential of mindset and offers valuable insights for navigating the complexities of cancer care. Furthermore, Dr. Deming and Freddie Kimmel discuss the societal perpetuation of certain language patterns and the need for individualized approaches to healing. They highlight the importance of understanding the impact of language and the availability of human optimization tools. Their conversation underscores the necessity of conscious awareness in choosing alternative paths to conventional treatments, emphasizing the importance of credible information and progress over perfection. Dr. Deming's holistic approach encompasses physical, emotional, and spiritual elements, aiming to align individuals with their healing potential while advocating for boundaries and self-compassion in the healing journey.   Episode Highlights [02:26] – Dr. Katie explains what led her into oncology and hospice care [03:38] – Why modern medicine often treats disease instead of creating health [09:02] – The shared death experience that changed her life and career [18:06] – Walking away from a prestigious oncology career to pursue integrative healing [20:16] – Why healing cancer requires emotional, mental, spiritual, and physical alignment [25:04] – How trauma, stress, and environment contribute to illness [28:08] – Gerald Pollack's water research and its connection to human health [31:13] – Why crisis can become an opportunity for transformation [33:03] – How “fight cancer” language can reinforce fear and victim mentality [43:02] – Ice baths, hormetic stress, and activating the body's innate resilience [46:46] – Foundational practices Katie uses to support healing and metabolic health [58:02] – Understanding the true risk-versus-benefit conversation around treatment [01:03:20] – Fasting, ketogenic therapy, and mindset during cancer care [01:07:20] – Why changing daily behaviors matters more than waiting for the healthcare system to change [01:15:23] – How collective crisis may also create an opportunity for awakening and growth  Links & Resources Katie's website: https://www.katiedeming.com Instagram: https://www.instagram.com/katiedemingmd/ Circadian and melatonin disruption by exposure to light at night drives intrinsic resistance to tamoxifen therapy in breast cancer: https://pubmed.ncbi.nlm.nih.gov/25062775/   UPGRADE YOUR WELLNESS Silver Biotics Wound Healing Gel: https://bit.ly/3JnxyDD Code: BEAUTIFULLYBROKEN LightPathLED https://lightpathled.com/?afmc=BEAUTIFULLYBROKEN Code: beautifullybroken STEMREGEN: https://www.stemregen.co/products/stemregen/?afmc=beautifullybroken Code: beautifullybroken Flowpresso 3-in-1 technology: (https://calendly.com/freddiekimmel/flowpresso-one-on-one-discovery)     CONNECT WITH FREDDIEWork with Me: https://www.beautifullybroken.world/biological-blueprintWebsite and Store: (http://www.beautifullybroken.world) Instagram: (https://www.instagram.com/freddie.kimmelYouTube: https://www.youtube.com/@beautifullybrokenworld Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Welcome to this week's Midlife Minute, where we're taking a closer look at sleep—one of the most frequently asked-about topics. Stay tuned as I walk through the science, the hormones, and the everyday habits that can make or break your sleep quality, especially in midlife. IN THIS EPISODE, YOU WILL LEARN: Various risk factors for poor sleep How consistently getting less than 5 hours of sleep increases the risk of obesity What actually happens in each stage of sleep How circadian receptors throughout the body influence sleep and metabolism How eating late at night disrupts melatonin, cortisol, and digestive circadian rhythms Why melatonin is far more than just a sleep hormone Reasons why sleep becomes more challenging for women in perimenopause and menopause Lifestyle, nutrition, and supplement strategies that can improve sleep quality Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website. Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line

In this episode of the Ayurveda Meets Modern Science podcast, host John Douillard, D.C., C.A.P., interviews David Dalton, author of the new book Advanced Flower Essence Healing: New Frontiers in the Field of Bach Flower Remedies. The post Podcast Episode 167: Flower Essences for Advanced Healing with David Dalton appeared first on John Douillard's LifeSpa.

Bryce sits down with former Navy SEAL turned physician Dr. Kirk Parsley for a powerful conversation on sleep deprivation, nervous system overload, recovery, and the hidden cost of high performance culture.After serving as a SEAL operator, Kirk returned to the teams as a physician and discovered a growing problem inside Naval Special Warfare:Some of the toughest men on the planet couldn't sleep.This episode explores what chronic stress, hyper vigilance, deployments, cortisol overload, and sleep deprivation actually do to the brain and body. Bryce and Kirk dive deep into SEAL culture, hormone disruption, recovery, modern hustle culture, sleep optimization, and why so many entrepreneurs today are unknowingly living like overstressed operators.If you've been waking up exhausted, wired at night, dependent on caffeine, struggling to recover, or feeling disconnected from your body, this episode will hit home.Topics include:• Hell Week and sleep deprivation• SEAL culture and nervous system dysregulation• Cortisol, testosterone, and hormone health• Why sleep medications became common in operators• Sedation vs restorative sleep• Stress addiction and modern hustle culture• Sleep optimization protocols• Circadian rhythm, light exposure, and recovery• Why recovery is a performance tool, not a weaknessThis conversation is a reminder that performance without recovery eventually becomes survival.⸻Key Takeaways• Sleep deprivation impacts cognition, hormones, mood, and recovery• You cannot outwork poor sleep• High performers often struggle to down regulate their nervous systems• Deep sleep and REM sleep are essential for recovery and performance• Recovery is one of the most overlooked aspects of modern health⸻Quotes From The Episode“The mission ended, but their nervous systems never got the message.”“You can override biology for a while. Eventually biology wins.”“Most people are not underperforming because they lack motivation. They're under recovered.”“Sedation is not the same thing as sleep.”⸻Timestamps00:00 Intro03:14 Kirk's journey from SEAL operator to physician09:02 Hell Week and sleep deprivation17:48 Why Navy SEALs struggle with sleep26:33 Cortisol, testosterone, and hormone disruption35:40 Sleep medications and nervous system overload44:12 Sedation vs restorative sleep52:27 Modern hustle culture and burnout1:01:16 Simple sleep optimization protocols1:11:04 Recovery, longevity, and sustainable performance⸻Connect with Dr. Kirk ParsleyInstagram: https://www.instagram.com/kirkparsley/Website: https://docparsley.com/⸻Connect with ALLSMITHInstagram: https://www.instagram.com/allsmithco/Bryce: https://www.instagram.com/therealbrycesmith/Website: https://www.allsmith.coSubscribe to ALLSMITH on YouTube, Spotify, and Apple Podcasts for weekly conversations exploring mindset, fitness, wellness, recovery, and the pursuit of a deeply aligned life.Thank you for Listening! Learn more below.ALLSMITH IG ALLSMITH YouTubeBryce Smith IG

Circadian rhythm plays a major role in women's health over 40. Your body relies on light signals to regulate sleep, mood, and metabolism. In this episode, we explore how morning sunlight anchors circadian rhythm and why evening artificial light can disrupt sleep. Simple light habits can dramatically improve energy and sleep quality. Do you get outside in the morning?

This isn't cosmetic surgery. It's controlled stress, metabolic load, and recovery strategy.   In this episode,    Dr. Cameron Chestnut breaks down why surgery should be treated like a performance event, not a passive procedure. From mitochondrial health to anesthesia-driven brain inflammation, this conversation exposes what most of medicine still ignores. We go deep into: Why recovery starts before surgery The hidden cognitive cost of anesthesia Mitochondria, inflammation, and tissue healing Red light, hyperbarics, and metabolic prep Why most recovery protocols fail The real difference between repairing vs optimizing If you care about performance, longevity, or staying sharp under stress, this changes how you think about surgery entirely.   Timestamps: 00:00 Surgery isn't cosmetic. It's metabolic stress 01:00 Reframing surgery as a performance event 02:47 Why most people fail recovery (too late mindset) 04:23 Athlete mindset vs medical mindset 07:12 Where surgical stress actually begins 10:08 The overlooked impact of anesthesia on the brain 14:45 Neuroinflammation, brain fog, and cognition decline 18:27 Preparing the brain before surgery (ketones, resilience) 24:24 Mitochondria, metabolism, and recovery capacity 27:03 Why exercise before surgery matters   34:10 Core recovery tools: nutrition, hyperbaric, red light  44:43 Peptides for recovery (BPC, TB4, GHK-Cu) 54:24 Sleep disruption after surgery (critical but ignored) 57:19 Circadian rhythm and recovery environment   1:05:24 Fillers, inflammation, and long-term effects 1:14:30 Flow state, surgical performance, and preparation 1:16:52 Post-performance recovery and feedback loops 1:24:00 Rapid fire: peptides, ketones, overlooked tools 1:28:16 What resilience actually means Coaching, Peptides, Supplements, eBooks & Merch, Education, and my Free   Community! A deeper dive on coaching, peptides, and regenerative amplification method at https://www.enhancedexecutive.com/ #surgeryrecovery #biohacking #mitochondria #longevity #humanperformance #peptides #redlighttherapy #hyperbaricoxygen #healthoptimization #circadianrhythmhttps://chrisduffin.com/  

What if one of the most popular health trends in the world, fasting, is actually being done wrong by millions of people? In this powerful and deeply grounded conversation, Darin sits down with world-renowned longevity expert Dr. Valter Longo to cut through the noise surrounding fasting, dieting, and modern health trends. From the dangers of prolonged fasting and skipping breakfast to the science behind the Fasting Mimicking Diet, this episode delivers a reality check rooted in decades of clinical research, not social media hype. They explore the intersection of longevity, cancer, metabolism, and modern lifestyle, unpacking why extreme protocols fail, why simplicity wins, and why aligning with your biology is the true key to a long, disease-free life.     What You'll Learn Why most fasting trends are misapplied and potentially harmful The safest and most sustainable fasting window for longevity Why skipping breakfast is linked to increased mortality risk The science behind the Fasting Mimicking Diet (FMD) How fasting impacts cancer cells vs healthy cells The hidden risks of GLP-1 weight loss drugs Why "easy solutions" often lead to worse long-term outcomes The importance of circadian rhythm in metabolism The truth about protein intake and long-term health risks Why slow, consistent change beats every "quick fix"     Chapters 00:00:00 – Opening: SuperLife mission and framing the conversation 00:00:32 – Sponsor: Therasage infrared sauna and heat therapy benefits 00:03:16 – Introduction: Dr. Valter Longo and longevity research 00:03:40 – The fasting craze: what's misunderstood 00:04:05 – Documentary discussion: science vs entertainment 00:05:13 – Why education must outweigh entertainment 00:06:19 – The danger of social media health advice 00:07:00 – Food systems, pharma, and systemic health issues 00:07:58 – Why clinical trials matter more than anecdotes 00:08:15 – Framing fasting: trends vs real science 00:08:59 – The problem with DIY fasting 00:10:03 – The safest fast: 12-hour daily fasting explained 00:10:38 – Risks of long fasting: cholesterol, gallstones, mortality 00:11:09 – Why skipping breakfast increases health risks 00:11:49 – 12-hour fasting as the most sustainable protocol 00:12:13 – Modern eating habits: 15+ hour eating windows 00:12:34 – Why extreme diets fail long-term 00:13:37 – Feasibility: why most people won't sustain extremes 00:13:56 – Introducing the Fasting Mimicking Diet (FMD) 00:14:53 – Risks of fasting without personalization 00:15:20 – Why fasting can do more harm than good 00:15:45 – Sponsor: Alkemis Paint, indoor toxicity and non-toxic paint 00:18:42 – Clinical trials: meal timing and metabolic health 00:19:03 – Morning vs evening calorie intake study 00:19:56 – Why late eating disrupts metabolism and sleep 00:20:21 – Epidemiology: skipping breakfast increases mortality 00:21:18 – Circadian rhythm and digestion explained 00:22:11 – Evolutionary biology of eating patterns 00:22:41 – Circadian violations and long-term consequences 00:23:11 – Short-term benefits vs long-term risks 00:24:01 – Why slow progress leads to real results 00:24:49 – Realistic timelines: years, not weeks 00:25:19 – The modern system pushing unhealthy behaviors 00:25:48 – GLP-1 drugs: convenience vs consequences 00:26:13 – The danger of "effortless health" 00:27:13 – Exercise analogy: why effort still matters 00:28:06 – The "pill for everything" mentality 00:28:48 – Finding balance between extremes 00:29:25 – Sponsor: Our Place, non-toxic cookware and health 00:31:12 – Personalization vs one-size-fits-all health 00:31:51 – GLP-1 risks: depression, anxiety, muscle loss 00:32:36 – Natural vs drug-induced weight loss differences 00:33:29 – Rebound weight gain and hormonal suppression 00:34:14 – Supplements vs fixing root causes 00:34:37 – What is the Fasting Mimicking Diet 00:35:05 – Cancer research: fasting and treatment synergy 00:36:13 – How FMD mimics fasting while protecting the body 00:37:06 – Gut health and microbiome benefits 00:38:32 – FMD vs water-only fasting outcomes 00:39:26 – Clinical trials: Crohn's and colitis remission 00:40:03 – Importance of independent research 00:41:20 – Longevity through the lens of fatherhood 00:42:23 – Concerns about AI and children's development 00:43:25 – Social isolation vs digital addiction 00:44:25 – The need for balance in technology use 00:45:10 – AI overdependence and cognitive decline 00:46:18 – Mental health crisis and modern technology 00:47:10 – Reclaiming creativity and human agency 00:48:43 – Fasting and cancer: immune system activation 00:49:53 – Why cancer cells resist fasting signals 00:51:10 – The "desert analogy" for cancer vulnerability 00:52:54 – Combining fasting with therapies 00:54:07 – Future of treatment: precision targeting 00:55:14 – Early detection and personalized interventions 00:56:12 – Where fasting fits in cancer care today 00:57:31 – The protein debate: how much is too much 00:58:17 – Protein intake guidelines explained 00:59:07 – Quality vs quantity of protein 01:00:18 – SuperLife Patreon and accessing exclusive content 01:01:21 – The protein obsession problem 01:02:00 – Children consuming excessive protein 01:03:18 – Portion control and dietary awareness 01:04:07 – Risks of excessive protein intake 01:05:04 – Minimal benefits vs long-term risks 01:06:12 – Longevity populations and low protein intake 01:08:00 – The future of nutrition science 01:12:00 – Final reflections on longevity and health 01:15:00 – Closing thoughts: aligning with biology     Thank You to Our Sponsors Therasage: Go to www.therasage.com and use code DARIN20 at checkout for 20% off Alkemis: Go to alkemispaint.com and use code DARIN10 for 10% off your order. Our Place: Toxic-free, durable cookware that supports healthy cooking. Use code DARIN for 10% off at fromourplace.com.     Join the SuperLife Community Get Darin's deeper wellness breakdowns — beyond social media restrictions: Weekly voice notes Ingredient deep dives Wellness challenges Energy + consciousness tools Community accountability Extended episodes Join for $7.49/month → https://patreon.com/darinolien     Find More from Dr. Valter Longo Website: valterlongo.com Instagram: @prof_valterlongo Get His New Book: Fasting Cancer     Find More from Darin Olien: Instagram: @darinolien Podcast: SuperLife Podcast Website: superlife.com Book: Fatal Conveniences New Show: Roadmap to Happiness     Key Takeaway "The path to longevity isn't found in extreme protocols or quick fixes, it's found in consistency, alignment, and understanding your biology. When you stop chasing shortcuts and start working with your body instead of against it, that's when real transformation happens, not just in how long you live, but in how well you live."

April 23, 2026: Your daily rundown of health and wellness news, in under 5 minutes. Today's top stories: Timeshifter raises funding bringing total to $5.3M led by Skip Capital, expanding circadian health platform beyond jet lag into shift work and healthcare Amazon launches nationwide GLP-1 program through One Medical combining prescriptions, lab work, and pharmacy delivery as integrated primary care Oura acquires Galen AI adding always-on assistant aggregating medical records, labs, and wearables following acquisitions of Veri, Sparta Science, and Doublepoint Today's episode is brought to you by AIIR — a modern communications and experiential agency for health, wellness, fitness, and performance brands. From earned media to events and creator-led campaigns, AIIR helps companies sharpen their story, earn attention, and build trust that compounds. Visit https://aiir.agency to learn more. More from Fitt: Fitt Insider breaks down the convergence of fitness, wellness, and healthcare — and what it means for business, culture, and capital. Subscribe to our newsletter → insider.fitt.co/subscribe Work with our recruiting firm → https://talent.fitt.co/ Follow us on Instagram → https://www.instagram.com/fittinsider/ Follow us on LinkedIn → linkedin.com/company/fittinsider Reach out → insider@fitt.co

Confused about what you need to focus on for skincare? Dr. John cuts through the noise and trends to reveal what Ayurvedic products and practices actually work for cultivating healthy, resilient skin. He discusses the best diet, herbs, products, and habits that will help you properly care for your skin throughout life's many stages. The post Podcast Episode 167: Skin Health Tell-All Webinar appeared first on John Douillard's LifeSpa.

This week we are so excited to be joined by our friend, actress, director and podcaster Katie Lowes. We talk about parenting guilt and trying to avoid it, navigating different Circadian rhythms, and non-traditional parenting roles. If you want to send us your Dumb Parenting Submission, you can email us at DumbDadPod@gmail.com or send it by postal mail to The Dumb Dads, 17216 Saticoy St #678, Van Nuys, CA 91406. For more Dumb Dad Pod, follow us on social – https://bit.ly/3t6tE9M We've got DUMB DAD MERCH! - ⁠https://thedumbdads.com/⁠ And we're on ⁠CAMEO⁠! We'd love to send a message to a dad (or anybody) in your life who needs a Dumb Dad pick-me-up! Thanks to Chris Verdú for our show music! Check out ⁠Verdú⁠ on SoundCloud!And thanks to editor, ⁠ Annie Laferriere.⁠ Check her out on instagram! Learn more about your ad choices. Visit megaphone.fm/adchoices