Light Archives - Living Well Chiro

Sunlight Benefits for Athletes | Reduce Pain & Boost Recovery

Living — Thu, 26 Mar 2026 20:29:59 +0000

Benefits of Sunlight for Health, Energy, and Pain Relief | Chiropractor Guide

Most people think the sun is something to avoid.

I think that’s backwards.

The sun isn’t the enemy… it’s one of the most powerful health tools you have. And if you’re dealing with low energy, chronic pain, poor sleep, or burnout, there’s a good chance you’re missing it.

Not supplements. Not another program.

Sunlight.

Let’s fix that.

The Truth About Sunlight (That Most People Are Missing)

Circadian rhythm health, natural light exposure benefits

Sunlight isn’t just about vitamin D.

It’s information.

When sunlight hits your skin and your eyes, it tells your body:

when to wake up
when to sleep
how to heal
how to produce energy

This is what Dr. Jack Kruse has been teaching for years—light controls your biology.

Your hormones. Your metabolism. Your recovery.

And when you don’t get enough of it… things start to fall apart.

You feel it as:

fatigue that won’t go away
stubborn pain
poor recovery after workouts
brain fog
bad sleep

You’re not broken.

You’re just disconnected from the environment your body was designed for.

Why You Need Sunlight on Your SKIN (Not Just Your Face)

Vitamin D sunlight, benefits of sun exposure on skin

This is where most people miss it.

They get a little sunlight on their face… maybe through a window… and think they’re good.

You’re not.

Your skin is a massive receptor for light. When sunlight hits your skin:

You produce vitamin D (critical for immune function and bone health)
Your mitochondria produce more energy
Inflammation decreases
Your mood improves
Your hormones regulate

The more skin you safely expose, the more benefit you get.

This is why I train outside as much as possible—running, swimming, biking.

It’s not just exercise.

It’s recovery. It’s performance. It’s medicine.

Build a “Sun Callous” (This Is the Game-Changer)

If you burn easily, your instinct is to avoid the sun.

That’s exactly what keeps you stuck.

Instead, you need to build a sun callous—gradual, consistent exposure that trains your body to handle sunlight.

Start simple:

5–10 minutes of morning sunlight daily
Slowly increase exposure over time
Stay consistent

Your body adapts.

Your skin gets stronger.

Your tolerance improves.

If you burn easily, I break this down step-by-step here: Stay Sun-Kissed: Top Natural Sunburn Alternatives

What’s Blocking You From Getting the Benefits

Here’s the part that frustrates me…

Most people think they’re getting sunlight.

But they’re not.

1. Windows

Glass blocks key wavelengths of light (especially UVB).
That means no vitamin D production.

Inside ≠ outside.

2. Sunglasses

Your eyes need natural light to regulate your circadian rhythm.

When you block that signal, your brain loses track of time.

That’s when you start feeling:

tired during the day
wired at night
off mentally

3. Constant Sunscreen Use

There’s a time and place.

But if you’re always blocking sunlight, you’re also blocking the signal your body needs to function.

This is why timing and gradual exposure matter.

How I Personally Use the Sun (Simple + Real Life)

I don’t overcomplicate this.

Morning: get outside early, even for a few minutes
Midday: train outside when possible
Skin exposure: increase it gradually
Stay consistent

That’s it.

Getting More Sun (Without Overthinking It)

I’m always looking for simple ways to get more sunlight on my skin—especially as we head into Chelan, Wa training season.

I haven’t used them yet, but I’m excited to start training in True Tone running and swim shorts. What I like about them is simple: they make it easier to get more sun exposure without having to overthink it or be uncomfortable.

Here’s why they stood out to me:

Tan-through fabric → lets beneficial UV-A light in while filtering a good amount of harsher UV-B
Built-in light protection (SPF ~8–15) → helps you build a sun callous without overdoing it [1]
More skin exposure, more benefit → better vitamin D, recovery, and performance
Dries fast → perfect for swimming, running, and back-to-back workouts
Practical for real life → you can stay modest while still getting the benefits of the sun

For me, it’s not about getting a perfect tan.

It’s about stacking the small things that help your body perform better—sunlight, movement, and consistency.

If something helps you get outside more and makes it easier to stay in the sun a little longer… that’s a win.

👉 Check out True Tone here.

Because the goal isn’t just to work out.

The goal is to get the full benefit of being outside.

Movement + Sunlight = Real Health

You’ve heard me say it before:

Movement is medicine.

But here’s the truth most people are missing:

Movement in the sun is next-level medicine.

When you combine both, you get:

faster recovery
better energy
less pain
stronger performance
better long-term health

This is how your body was designed to live.

Not inside. Not under artificial light.

Outside. Moving. Adapting.

Final Thought: Stop Avoiding the Thing That Heals You

You’ve probably been told:
“Stay out of the sun.”

But look around…

People are more tired, more inflamed, and more disconnected from their health than ever.

Maybe it’s time to rethink that advice.

Start small. Stay consistent.

Get sunlight on your skin. Move your body.

Rebuild your health the way it was designed.

If you’re dealing with:

chronic pain
low energy
poor recovery
stiffness that won’t go away

It’s not random.

Your body is telling you something.

That’s what I help people figure out every day.

Schedule your chiropractic or nutrition appointment and let’s get your body moving, healing, and performing the way it should.

Sunlight FAQ

Do you still get sun benefits if it is cloudy?

Still Tired and Gaining Weight? You Might Be Missing This Hidden Hormone Fix

Living — Thu, 15 May 2025 22:11:25 +0000

A Deep-Dive Into Epi-Paleo Rx by Dr. Jack Kruse (and What It Means for You)

If you’ve ever felt like you’re doing everything “right”—eating clean, working out, taking supplements—but still stuck with stubborn fat, low energy, or sleep that never quite restores you, then I want to share a book that hit me hard: Epi-Paleo Rx by Dr. Jack Kruse.

Dr. Kruse isn’t your typical health author. He’s a neurosurgeon who went through his own health crisis and decided to question everything—especially what we believe about food, light, and the environment. The result? A totally different roadmap for healing, especially if you’re tired of surface-level solutions.

To listen or read this book in full, click here.

The Big Idea: You’re Not Broken—You’re Just Out of Sync

Dr. Kruse argues that most modern health problems—obesity, diabetes, fatigue, poor recovery—aren’t just about food or willpower. They’re about timing, light, and the signals your brain receives. When you live out of sync with natural rhythms (think: artificial light, constant snacking, zero sun exposure), your body loses its ability to regulate basic processes like metabolism, hormones, and energy production.

This book isn’t just about what to eat—it’s about when and how to live.

4 Key Takeaways (That Could Change Everything)

1. Fix Your Leptin First

Leptin is a hormone that tells your brain you’re full and helps regulate fat burning. If your leptin signaling is off (and for most people, it is), your body won’t burn fat efficiently—no matter how many calories you cut. Dr. Kruse walks through a specific morning protocol (big protein breakfast, no blue light, no snacking) to restore leptin sensitivity.

Want to loose Weight? Click here for the breakdown...

Understanding Leptin Resistance

What is Leptin?
Leptin is a hormone produced by fat cells that signals the brain to regulate appetite and energy expenditure. When functioning correctly, it helps maintain a healthy body weight.

Leptin Resistance:
In leptin resistance, the brain doesn’t respond properly to leptin signals, leading to increased hunger and reduced energy expenditure, contributing to weight gain.

Signs You Might Be Leptin Resistant:

Overweight by more than 25 pounds
Persistent cravings, especially for carbohydrates at night
Difficulty losing weight despite diet and exercise
Fatigue and poor sleep quality

🥩 The Leptin Reset Protocol: Step-by-Step

Morning Routine

Sunlight Exposure:
Upon waking, spend 20–30 minutes outside in natural sunlight to help reset your circadian rhythm.
Breakfast Timing:
Eat within 30 minutes of waking.
Breakfast Composition:
- Protein: 50–75 grams (e.g., pastured eggs, grass-fed meats, wild-caught fish)
- Fats: Healthy fats like coconut oil, ghee, or pastured butter
- Carbohydrates: Less than 50 grams; if overweight by more than 30 pounds, limit to 25 grams

Note: Avoid processed foods and sugars. Do not count calories.

Meal Timing and Frequency

Meals per Day:
Start with three meals per day; as hunger and cravings diminish, transition to two meals.
No Snacking:
Avoid all snacks to allow insulin and leptin levels to normalize.
Meal Spacing:
Allow 4–5 hours between meals and finish dinner at least 4 hours before bedtime.

Evening Routine

Light Exposure:
After sunset, minimize exposure to artificial light. Use blue light-blocking glasses and dim lights to promote melatonin production.
Physical Activity:
If exercising, schedule workouts between 1–5 p.m. Avoid intense exercise in the morning or late evening.
Sleep:
Aim for 7.5–8 hours of sleep per night. Go to bed by 10 p.m. in winter and 11 p.m. in summer.

🧊 Optional: Cold Thermogenesis (CT)

Once you’ve adapted to the Leptin Reset Protocol, consider incorporating CT to enhance fat loss and mitochondrial function.

Methods:

Face Dunking:
Dunk your face in 50–55°F (10–13°C) water for as long as comfortable. Repeat several times.
Ice Packs:
Place a 20–40 lb ice pack on your torso while wearing a compression shirt for up to 60 minutes. (Make sure to consult your doctor on this one.) Personally I use a cold shower.
Cold Baths:
Immerse in a bathtub filled with cold water (50–55°F) for 45 minutes, 2–5 times per week.

Note: Always consult with a healthcare provider before starting CT, especially if you have underlying health conditions.

Nutritional Recommendations

Diet Type:
Follow a strict Epi-Paleo diet focusing on:
- Proteins: Grass-fed meats, wild-caught fish, pastured eggs
- Fats: Coconut oil, ghee, pastured butter
- Carbohydrates: Non-starchy vegetables; avoid grains, sugars, and processed foods
Hydration:
Drink half your body weight in ounces of water daily (e.g., 150 lbs = 75 oz).
Supplements:
Consider vitamin D3 and omega-3 fatty acids, especially if blood tests indicate deficiencies.

Monitoring Progress

Signs of Improved Leptin Sensitivity:

Decreased hunger and cravings
Improved sleep quality
Increased energy levels
Weight loss, particularly in men
Mood stabilization, particularly in women

Next Steps:

Once these signs are evident, you can transition to the Leptin Rx Postscript, which includes:

Adjusting macronutrient ratios based on activity levels
Incorporating high-intensity interval training (HIIT)
Fine-tuning meal timing with seasonal light cycles

2. Eat What Your DNA Recognizes

The “Epi-Paleo” diet focuses on seafood, healthy animal fats, and seasonal veggies. It’s not about trendy macros—it’s about eating the way your biology expects: high in DHA, low in processed carbs, and matched to the seasons.

3. Light Is a Nutrient

This part blew my mind. The kind of light you get (or don’t get) has a direct impact on your brain, your metabolism, and even how you process food. Morning sunlight helps reset your circadian rhythm and supports fat-burning hormones. Artificial light at night does the opposite.

4. Cold Isn’t Bad—It’s Medicine

Dr. Kruse is a huge advocate for cold thermogenesis (cold showers, ice baths, cold walks) to boost mitochondrial health and support fat loss. It sounds intense, but if done right, it can radically improve energy and resilience.

4 Quick Tips You Can Implement Today

Here are four simple, science-backed strategies from Dr. Kruse’s book you can start today that can change your health—without needing to read 400 pages first:

1. See the Sunrise (Without Sunglasses or Screens)

Expose your eyes to natural light within 30–60 minutes of waking. This resets your circadian clock, boosts energy, and supports metabolism. Bonus: go outside barefoot for grounding.

2. Eat a Protein-Heavy Breakfast (Within 30 Minutes of Waking)

Skip the carbs and start your day with 30–50g of protein. This helps stabilize blood sugar, restore leptin sensitivity, and reduce cravings all day long.

3. Stop Eating After Sunset

Your body isn’t wired to digest and repair at the same time. Give your metabolism a break by closing the kitchen when the sun goes down. It supports better sleep, digestion, and fat-burning.

4. Cold Rinse or Cold Walk

Try a 30-second cold rinse at the end of your shower—or take a brisk walk in the cool morning air. Cold activates brown fat, reduces inflammation, and energizes your cells for the day ahead.

You don’t need to be a hardcore biohacker to benefit from this. If you’re someone who:

Struggles with stubborn fat or fatigue
Wants to perform better (on the trail, in the gym, or just in life)
Has tried “eating healthy” but still feels off

Then Epi-Paleo Rx offers a powerful, biologically-rooted perspective that will challenge and inspire you.

And if it feels overwhelming? That’s what I’m here for. As a chiropractor and nutrition expert who specializes in helping athletes, runners, and high-performers optimize their energy and recover naturally, I’ve helped hundreds of patients implement these ideas in a practical, doable way—without fad diets or guesswork.

Want to Put These Ideas Into Practice?

I’ve taken the core principles of Epi-Paleo Rx and woven them into my 14-Day Fat to Fit Reset Program—a focused, foundational way to:

✅ Reset your circadian rhythm
✅ Fuel your body with the right foods
✅ Shed stubborn weight and inflammation
✅ Build the metabolic flexibility you’ve been missing

Or, if you want a more tailored approach, book a nutrition appointment and we’ll go over your current routine, identify where you’re out of sync, and build a simple strategy that matches your goals and your lifestyle.

Final Thought

You’re not lazy. You’re not broken. You’re just misaligned with the natural rhythms your body depends on.

Epi-Paleo Rx isn’t a light read—but it’s one of the most eye-opening books I’ve read on how to truly get well. If you’re serious about healing, this book (and this approach) could be your new blueprint.

And if you’re ready to start? I’ve got your back.

—Dr. Nate

Disclaimer:

This blog post is for educational and informational purposes only. It is not intended to diagnose, treat, or cure any medical condition. Always consult with your doctor or qualified healthcare provider before starting any new health program, dietary change, or lifestyle modification—especially if you have a chronic condition, are pregnant, or take medication.

The post Still Tired and Gaining Weight? You Might Be Missing This Hidden Hormone Fix appeared first on Living Well Chiro.

⭐⭐⭐⭐⭐ This Book Fixed the Missing Link in My Health (and My Patients’)

Living — Wed, 16 Apr 2025 16:42:02 +0000

If you’re like most of my patients — you’re driven, disciplined, and probably a little frustrated.

You eat clean.
You work out.
You try to get enough sleep.
And yet… something’s still off. You wake up tired, your joints feel stiff, the scale doesn’t budge, and your afternoon energy crashes harder than your college roommate after leg day.

Sound familiar?

That’s exactly where I was—and where a lot of my athletic and wellness-focused patients land—before I read The Circadian Code by Dr. Satchin Panda.

This book didn’t just give me new tools.
It gave me a new operating system.

Key Principle: Your Body Runs on a Clock

We all have a built-in 24-hour rhythm that controls everything from energy, metabolism, hormones, pain sensitivity, digestion, and fat burning. It’s called your circadian rhythm — and most of us are completely out of sync with it.

What I love about this book is that Dr. Panda doesn’t just drop a bunch of science and leave you to figure it out. He gives clear, actionable steps you can actually implement — no biohacking gadgets or 90-minute morning routines required.

Top Takeaways (Especially for Active, Health-Conscious People):

1. Eat in a 10-Hour Window (a.k.a. Time-Restricted Eating)

Why this matters: Your body is primed to digest and metabolize food during daylight hours — not late at night. Eating too close to bedtime disrupts sleep, spikes insulin, and increases fat storage.

Action Step:
Start eating around 8–9 AM and finish your last bite by 6–7 PM.
Even if you’re eating healthy, the timing is just as important.

2. Get Morning Light (Yes, Even on Cloudy Days)

Why this matters: Sunlight early in the day resets your biological clock, lowers stress hormones, and tells your body to burn fat and be alert.

Action Step:
Go outside within 30 minutes of waking. No sunglasses. No phone. Just 5–10 minutes of natural light.

Want to geek out more on how light affects your health and mood? 👉 Check out this blog post I wrote.

3. Sleep Isn’t Just About Hours — It’s About Rhythm

Why this matters: Going to bed and waking up at the same time each day trains your brain and nervous system to recover faster, burn fat more efficiently, and reduce inflammation.

Action Step:
Set a consistent sleep-wake time. Even on weekends. Your nervous system will thank you.

4. No Late-Night Snacks — Even “Healthy” Ones

Why this matters: After dark, your digestive system slows down and your insulin sensitivity tanks. Eating late is like fueling up a car after the engine is off — it just sits there and gums things up.

Action Step:
Make your last meal the most nutrient-dense and finish it at least 2–3 hours before bed.

5. Consistency > Perfection

Why this matters: You don’t need to live like a monk. You just need to give your body enough rhythm to start trusting you again.

Action Step:
Pick one circadian habit to implement this week. Build from there. Your body will reward you quickly.

Who Should Read This Book?

If you’re:

A runner trying to shed stubborn fat
An athlete stuck in a plateau
A health nerd with great habits but little progress
Someone who feels off but can’t quite explain it…

👉 This book is for you.

Whether you’re trying to boost performance, balance hormones, lose weight, or just feel like yourself again, this book gives you the blueprint you didn’t know you needed.

And I don’t just recommend it — I’ve built parts of my 14-Day Fat to Fit Reset Program around the principles in this book. It’s that good.

Want to Read It with us?

This month in our Book Club, we’re diving into The Circadian Code together.

👉 Join the book club here — and let’s reset your body together.

Or if you just want to grab the book and start highlighting your way to healing:
👉 Grad a copy or listen to it here

Final Verdict: 5 Stars

It’s rare that a book comes along that changes how you live, not just how you think.
This is one of those books.

Don’t just read it. Apply it. And watch what happens.
Your body already knows how to heal — you just have to get back on its schedule.

The post ⭐⭐⭐⭐⭐ This Book Fixed the Missing Link in My Health (and My Patients’) appeared first on Living Well Chiro.

Why Your Body Clock Might Be Making You Fat, Tired, and In Pain (And What to Do About It)

Living — Wed, 09 Apr 2025 18:54:43 +0000

Here’s a story that might just flip the switch for you.

A firefighter named Randy — featured in The Circadian Code by Dr. Satchin Panda — had a job that wrecked his sleep. Night shifts, 24-hour calls, constant stress. He was gaining weight, couldn’t shake fatigue, and his blood sugar was off the charts. The worst part? He thought he was doing everything right. No junk food, no lazy days. Just a body that wasn’t keeping up anymore.

Maybe you know that feeling.

Randy’s life turned around when he made one change:
He started honoring his body’s natural clock.

He stopped eating late at night, got sunlight in the morning, and timed his meals inside a 10-hour window — even on night shifts.

In just a few weeks?

His blood sugar normalized.
He dropped stubborn weight.
His energy came back — not just “get through the day” energy, but “let’s play catch with my kid after work” energy.

No fancy supplements. No intense workouts.
Just living in rhythm with his biology.

If that story sparked something in you, I highly recommend grabbing a copy of Dr. Panda’s book — The Circadian Code. It’s one of those books you’ll want to highlight, dog-ear, and hand to a friend.

So Why Does This Matter for You?

If you’re an athlete, a weekend warrior, or just someone who wants their energy and body back, you need to hear this:

Your body isn’t broken.
It’s just out of sync.

We’re living in a world that constantly pulls us out of rhythm:

Eating late because we’re too busy all day
Skipping breakfast or grabbing something random
Missing sunlight
Staying up just to “get one more thing done”

These little habits — over time — confuse your internal clock.

Your metabolism slows.
Your inflammation rises.
Your pain doesn’t go away.
And your willpower? It starts waving the white flag.

Pain, Fatigue & Stubborn Belly Fat: What If It’s Not About Trying Harder?

Listen, I work with runners and athletes all the time. And I hear it over and over again:

“But I already eat clean. I work out every day. Why do I still feel like this?”

Because it’s not just what you do — it’s when you do it.

Let’s take metabolism as an example.

Your digestive enzymes, gut bacteria, insulin sensitivity, and fat-burning capacity are all time-sensitive. They follow the sun. If you eat late at night, your body is less efficient at using that fuel — so it stores it instead (hello, belly fat and bloating).

Your pain sensitivity also increases at night. That’s not you being dramatic — that’s biology.

💡 Curious how light plays into this equation too? I wrote a blog on how natural light affects everything from mood to metabolism — check it out here if you’re ready to go deeper.

The Circadian Reset That Actually Works

I’ve seen it in my practice — and now we’ve got stacks of research backing it up.

Here’s how Randy, the firefighter, did it.
And how you can start — without flipping your whole life upside down.

1. Get Light in the Morning

Your brain needs a “go” signal. Sunlight first thing boosts natural cortisol (the good kind), wakes up your metabolism, and anchors your clock.

💡 Try this: Within 30 minutes of waking, step outside for 5–10 minutes. Even if it’s cloudy. No sunglasses. Let your body know it’s showtime.

2. Eat Within a Consistent 8–10 Hour Window

This is what Dr. Panda calls Time-Restricted Eating (TRE). It doesn’t require cutting calories. Just closing the kitchen earlier and keeping meals during daylight hours.

💡 Try this: Start your first meal by 8 or 9 AM, and wrap up dinner by 6 PM. That gives your body time to digest, repair, and burn fat overnight.

3. Shut Down the Screens Before Bed

Blue light tricks your brain into thinking it’s still daytime. That delays melatonin, throws off sleep, and leads to next-day inflammation.

💡 Try this: Dim the lights, turn off screens at least an hour before bed, and try reading, stretching, or journaling instead.

Want to Reset Your Body Clock and Your Metabolism in 14 Days?

I created the 14-Day Fat to Fit Reset Program because people kept asking:

“Can I actually fix this without meds, another restrictive diet, or punishing workouts?”

Yes.
Because when you reset your circadian rhythm, your body naturally starts:

✅ Burning fat instead of storing it
✅ Healing instead of hurting
✅ Giving you the energy you used to feel — without needing three cups of coffee to function

This isn’t just about weight loss. It’s about turning your body back on.

You’ll get:

Circadian-friendly meal plans
Gentle detox strategies
A daily rhythm blueprint
Accountability and encouragement from yours truly

Bonus: Want to Dive Deeper With Me and Other Health Nerds?

We just started a Book Club for patients and health fanatics who want to go deeper into natural healing, biohacking, and performance.

This month? We’re diving into The Circadian Code.
➡️ Join the book club here and let’s geek out together (plus get my book overviews and takeaways).

When You’re Ready…

Most people wait until the pain is unbearable…
Until the fatigue wrecks another race…
Until their doctor brings up meds.

But what if you didn’t have to wait?

What if now is the moment you choose to work with your body instead of against it?

👉 Join the 14-Day Fat to Fit Reset and give your body a reason to thank you — in just 2 weeks.

Because like Randy learned…
You don’t need a new life.
You just need a new rhythm.

How about you?…

Have you tried this before? We want to hear from you! Please leave a comment or question below OR share this with a friend it could help. We look forward to hearing from you!

Sources

Panda, Satchin. The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight. Rodale Books, 2018.
Chaix, A., Zarrinpar, A., Miu, P., & Panda, S. (2014). Time-Restricted Feeding Is a Preventative and Therapeutic Intervention against Diverse Nutritional Challenges. Cell Metabolism, 20(6), 991–1005.
Wilkinson, M. J., et al. (2020). Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome. Cell Metabolism, 31(1), 92–104.e5.
Czeisler, C. A., & Gooley, J. J. (2007). Sleep and circadian rhythms in humans. Cold Spring Harbor Symposia on Quantitative Biology, 72, 579–597.

The post Why Your Body Clock Might Be Making You Fat, Tired, and In Pain (And What to Do About It) appeared first on Living Well Chiro.

Light and Your Health: A Winter Guide to Thriving with Natural Light

Living — Wed, 11 Dec 2024 17:53:02 +0000

As the days grow shorter and winter sets in, our exposure to light—especially natural light—takes a significant hit. But did you know that the type of light you expose yourself to can drastically impact your health? From how you sleep to how you feel, light plays a key role in regulating your body’s rhythms and maintaining your overall well-being. In this guide, we’ll explore the difference between natural and artificial light, simple strategies to optimize your light exposure, and how it all ties back to your health—particularly your spinal health.

The Difference Between Natural Light and Junk Light

Think of light like food. Just as junk food can harm your body, “junk light” can create chaos within your systems. Natural light—such as sunlight—provides a full spectrum of colors and wavelengths that our bodies are designed to use. Junk light, on the other hand, comes from artificial sources like LED bulbs, fluorescent lights, and screens, and it disrupts our natural rhythms.

Why Natural Light is Crucial

Sunlight contains a balanced mix of colors, including red, infrared, and ultraviolet (UV) light, which are essential for signaling your body to perform various tasks. It changes throughout the day, helping regulate your circadian rhythm, your body’s internal clock that controls sleep, energy levels, hormone production, and more. Unfortunately, if you are farther away from the equator like us in Chelan, WA, we have significantly less sunlight this time of year.

The Impact of Junk Light

In our modern society, we have never had more artificial light than now ranging from high beam car lights at night, to the phones and computers we use, to the very light bulbs we use homes and offices. Artificial light sources emit a limited spectrum of colors, often dominated by blue light. This can confuse your brain, disrupting your circadian rhythm and leading to problems such as poor sleep, fatigue, and inflammation. Overexposure to artificial light has even been linked to long-term health issues like hormonal imbalances and weight gain.

Why Light Matters for Your Health

Light isn’t just about seeing; it directly affects your biology at a cellular level. Here’s why it matters:

Circadian Rhythm Regulation
Your body’s internal clock, the circadian rhythm, relies on light cues to synchronize vital processes like hormone production, digestion, and sleep. Natural light exposure helps regulate this clock, while exposure to artificial or “junk light” can disrupt it, leading to poor sleep, fatigue, and even chronic health issues.
Hormonal Impact
Light exposure directly influences the production of serotonin (your mood-boosting neurotransmitter) and melatonin (your sleep hormone). Morning light exposure kickstarts serotonin production, which later converts to melatonin for restful sleep.
Cellular Energy Production
Natural sunlight, particularly red and infrared light, penetrates the skin and interacts with your mitochondria—the energy powerhouses of your cells. This process enhances ATP production, which fuels cellular repair and energy levels.

Morning Light: Setting the Tone for the Day

One of THE most powerful

things you can do for your health is to expose yourself to natural light first thing in the morning. This simple act:

Reinforces Your Circadian Rhythm: Natural light in the morning signals your brain that it’s time to wake up, boosting your energy and focus for the day.
Supports Hormone Regulation: Morning light exposure helps trigger the production of serotonin, a feel-good hormone, which later converts to melatonin to improve sleep quality.

How to Start

See the Sunrise: Spend 2-3 minutes outside, ideally barefoot and without sunglasses or screens, to soak in the morning light. Here Chelan we have cold winters so this can be tough this time of year, but don’t let the cold keep you from this amazing free health hack.
Be Consistent: Even cloudy days provide enough light to signal your brain, so don’t skip this practice.
Block Artificial Light Before Sunrise: If you’re awake before dawn, use orange-tinted glasses to block blue light from screens and artificial bulbs.

Mid-Morning Boost: The Power of UVA Light

As the sun rises higher, it introduces ultraviolet A (UVA) light into the spectrum. UVA exposure has been shown to:

Boost serotonin and dopamine levels, enhancing mood and focus.
Stimulate the production of endorphins, which reduce pain and inflammation.
Support thyroid function and energy regulation.

How to Get UVA Light

About an hour after sunrise, spend 15-20 minutes outside. This could be a short walk, a coffee break on your porch, or simply sitting by an open window.

Light and Chiropractic Care: A Vital Connection

As a chiropractor, I emphasize how every aspect of your lifestyle—including light exposure—affects your body’s alignment and functionality. Poor light habits can contribute to stress, inflammation, and disrupted sleep, which may exacerbate issues like back pain and tension. By integrating better light practices, you not only improve your overall health but also support the benefits of chiropractic adjustments.

Tips to Combat Winter Light Deficiency

I use PlatinumLED almost daily during the winter months and I LOVE it!

Winter poses unique challenges, with shorter days and less sunlight. Here are some actionable tips to stay aligned with nature’s rhythms:

Get Outside Daily: Even a quick walk during daylight hours can help regulate your circadian rhythm.
Invest in Red Light Therapy: Devices like infrared lamps mimic some of the benefits of sunlight and can be especially helpful in winter. My favorite include: platinumLED, Mitoredlight, and Infarredi. I use mine almost daily during the winter since it has so many benefits including: wound healing, increased energy, and muscle recovery to name a few.
Switch to Warmer Indoor Lighting: Use incandescent bulbs or other low-blue light options in your home to reduce exposure to junk light.
Block Blue Light at Night: Use blue-blocking glasses or apps that adjust screen brightness to warmer tones after sunset. I use F.lux on my computer and Twilight on my phone. Both are free apps. If you have apple products you can turn the phone on the night mode.

Take the First Step Toward Better Health

Optimizing your light exposure is one of the simplest yet most impactful changes you can make for your health. Whether it’s seeing the sunrise, blocking blue light, or stepping outside mid-morning, every small habit adds up.

And if you’re dealing with pain or tension, remember: light is just one piece of the puzzle. Chiropractic care can help address the root causes of your discomfort, aligning your body for optimal performance.

Special Winter Offer

To help you take the next step in your health journey, we’re offering $20 off your first visit when you book before the holidays. Let’s work together to keep your body—and your light exposure—in alignment this winter.

By incorporating these strategies into your daily life, you can thrive during the darker months and enjoy better sleep, more energy, and less pain. Want more tips? Sign up for our newsletter and keep an eye out for a more in depth guide coming soon!

Sources

National Institute of General Medical Sciences (NIGMS)
“Circadian Rhythms.”
URL: https://www.nigms.nih.gov
Provides foundational information on the importance of circadian rhythms in regulating bodily functions.
Harvard Health Publishing
“Blue Light Has a Dark Side.”
URL: https://www.health.harvard.edu
Explains the effects of blue light exposure on sleep and health, particularly the disruption of circadian rhythms.
Journal of Clinical Sleep Medicine
“The Impact of Light on Outcomes in Healthcare Settings.”
URL: https://jcsm.aasm.org
Highlights how different light types impact health, especially during darker months.
Scientific Reports
“Sunlight Exposure and Its Role in Human Health.”
URL: https://www.nature.com/srep
Discusses the importance of sunlight for regulating mood, sleep, and overall well-being.
Journal of Environmental Health Perspectives
“The Influence of Natural Light on Building Occupants.”
URL: https://ehp.niehs.nih.gov
Explores how exposure to natural light improves mood, productivity, and health.
Mayo Clinic
“Seasonal Affective Disorder (SAD).”
URL: https://www.mayoclinic.org
Explains the causes of seasonal affective disorder and the role light therapy plays in its treatment.
Journal of Biological Rhythms
“Light at Night Disrupts the Circadian Clock.”
URL: https://journals.sagepub.com
Examines how artificial light exposure at night impacts circadian rhythms and overall health.
National Center for Biotechnology Information (NCBI)
“The Role of Light and Melatonin on Sleep and Circadian Rhythms.”
URL: https://www.ncbi.nlm.nih.gov
Comprehensive study on how light influences melatonin production and circadian rhythms.
The Lancet
“Bright Light Therapy for Depression.”
URL: https://www.thelancet.com
Reviews the effectiveness of bright light exposure for treating depression, especially in winter.
International Journal of Environmental Research and Public Health
“Effects of Light Therapy on Psychological Disorders.”
URL: https://www.mdpi.com
Details the therapeutic benefits of light therapy on mental health, particularly for those with seasonal affective disorder.
Sleep Foundation
“How Light Affects Sleep.”
URL: https://www.sleepfoundation.org
Explains the relationship between light exposure, sleep quality, and health outcomes.
Journal of Photochemistry and Photobiology
“The Effects of Red and Infrared Light on Mitochondrial Function.”
URL: https://www.sciencedirect.com
Explores the benefits of red and infrared light on cellular repair and overall health.
American Psychological Association (APA)
“The Impact of Sunlight on Mental Health.”
URL: https://www.apa.org
Discusses how sunlight exposure influences mood and cognitive function.
International Dark-Sky Association (IDA)
“The Problem with Artificial Light at Night.”
URL: https://www.darksky.org
Highlights the harmful effects of light pollution on human health and circadian rhythms.

The post Light and Your Health: A Winter Guide to Thriving with Natural Light appeared first on Living Well Chiro.