Behaviors That Alter Your Genes to Improve Your Health Performance Dr Andrew Hub
00:00Hello ladies and gentlemen. Today we Hello ladies and gentlemen. Today we talking about on behaviors that alter talking about on behaviors that alter talking about on behaviors that alter your genes to improve your health and your genes to improve your health and your genes to improve your health and performance. There is a natural medicine performance. There is a natural medicine performance. There is a natural medicine that costs nothing, requires no that costs nothing, requires no that costs nothing, requires no prescription, and is available to every prescription, and is available to every prescription, and is available to every single human on this planet. It's single human on this planet. It's single human on this planet. It's powerful enough to regulate your powerful enough to regulate your powerful enough to regulate your hormones, improve your mood, boost your hormones, improve your mood, boost your hormones, improve your mood, boost your energy, and even influence your gene energy, and even influence your gene energy, and even influence your gene expression. expression. expression. That powerful force is early morning That powerful force is early morning That powerful force is early morning sunlight. When you wake up and step sunlight. When you wake up and step sunlight. When you wake up and step outside into the morning light, outside into the morning light, outside into the morning light, especially within the first hour of especially within the first hour of especially within the first hour of waking, you're not just stretching your waking, you're not just stretching your waking, you're not just stretching your body or admiring the sky. You are body or admiring the sky. You are body or admiring the sky. You are sending a signal directly to your brain sending a signal directly to your brain sending a signal directly to your brain that it's time to activate. You're that it's time to activate. You're that it's time to activate. You're aligning your biology with the rhythm of aligning your biology with the rhythm of aligning your biology with the rhythm of the earth. the earth. the earth. This behavior though simple creates a This behavior though simple creates a This behavior though simple creates a profound shift at the molecular level.
01:00profound shift at the molecular level. profound shift at the molecular level. At the core of this process is a small At the core of this process is a small At the core of this process is a small group of cells in your brain called the group of cells in your brain called the group of cells in your brain called the supra kaismatic nucleus supra kaismatic nucleus supra kaismatic nucleus SCN. It's located in the hypothalamus SCN. It's located in the hypothalamus SCN. It's located in the hypothalamus and functions as the master clock of and functions as the master clock of and functions as the master clock of your body. When your eyes receive light your body. When your eyes receive light your body. When your eyes receive light in the morning, that signal travels to in the morning, that signal travels to in the morning, that signal travels to the SCN. the SCN. the SCN. It's found everywhere on your skin. This It's found everywhere on your skin. This It's found everywhere on your skin. This kicks off a cascade of events. It resets kicks off a cascade of events. It resets kicks off a cascade of events. It resets your circadian rhythm, a 24-hour your circadian rhythm, a 24-hour your circadian rhythm, a 24-hour internal clock that controls when you internal clock that controls when you internal clock that controls when you feel awake, when you feel sleepy, and feel awake, when you feel sleepy, and feel awake, when you feel sleepy, and when your body begins critical functions when your body begins critical functions when your body begins critical functions like hormone release, cell regeneration, like hormone release, cell regeneration, like hormone release, cell regeneration, and metabolic activity. But here's where and metabolic activity. But here's where and metabolic activity. But here's where it gets even more fascinating. it gets even more fascinating. it gets even more fascinating. Early morning Early morning Early morning sunlight doesn't just help you feel sunlight doesn't just help you feel sunlight doesn't just help you feel awake. It can actually influence the awake. It can actually influence the awake. It can actually influence the expression of your genes. Your DNA isn't expression of your genes. Your DNA isn't expression of your genes. Your DNA isn't a static code. It's dynamic. Specific
02:00a static code. It's dynamic. Specific a static code. It's dynamic. Specific genes are turned on and off based on genes are turned on and off based on genes are turned on and off based on environmental cues. And light is one of environmental cues. And light is one of environmental cues. And light is one of the most powerful cues we have. the most powerful cues we have. the most powerful cues we have. The light that enters your eyes, The light that enters your eyes, The light that enters your eyes, especially natural light in the blue especially natural light in the blue especially natural light in the blue spectrum during the early part of the spectrum during the early part of the spectrum during the early part of the day, tells your body at the genetic day, tells your body at the genetic day, tells your body at the genetic level to shift into a state of level to shift into a state of level to shift into a state of alertness, performance, and health alertness, performance, and health alertness, performance, and health optimization. optimization. optimization. One of the first things this morning One of the first things this morning One of the first things this morning light does is trigger a timed release of light does is trigger a timed release of light does is trigger a timed release of cortisol, but not the kind associated cortisol, but not the kind associated cortisol, but not the kind associated with stress or anxiety. This is a with stress or anxiety. This is a with stress or anxiety. This is a healthy rhythmic pulse of cortisol that healthy rhythmic pulse of cortisol that healthy rhythmic pulse of cortisol that helps wake you up, sharpen your focus, helps wake you up, sharpen your focus, helps wake you up, sharpen your focus, increase your energy, and prepare your increase your energy, and prepare your increase your energy, and prepare your body for the demands of the day. Unlike body for the demands of the day. Unlike body for the demands of the day. Unlike artificial light, early sunlight artificial light, early sunlight artificial light, early sunlight provides a full spectrum of wavelengths
03:00provides a full spectrum of wavelengths provides a full spectrum of wavelengths which are needed to engage the right which are needed to engage the right which are needed to engage the right neural and hormonal neural and hormonal neural and hormonal pathways. This exposure also begins a 12 pathways. This exposure also begins a 12 pathways. This exposure also begins a 12 14-hour countdown in your brain, 14-hour countdown in your brain, 14-hour countdown in your brain, eventually leading to the release of eventually leading to the release of eventually leading to the release of melatonin, the hormone that helps you melatonin, the hormone that helps you melatonin, the hormone that helps you sleep deeply and restore your body at sleep deeply and restore your body at sleep deeply and restore your body at night. So, in a way, morning light night. So, in a way, morning light night. So, in a way, morning light doesn't just wake you up. It also doesn't just wake you up. It also doesn't just wake you up. It also programs your future sleep. If you programs your future sleep. If you programs your future sleep. If you struggle with insomnia, brain fog, or struggle with insomnia, brain fog, or struggle with insomnia, brain fog, or midday crashes, this simple habit could midday crashes, this simple habit could midday crashes, this simple habit could be a be a be a gamecher. But the benefits don't stop at gamecher. But the benefits don't stop at gamecher. But the benefits don't stop at energy and sleep. Exposure to morning energy and sleep. Exposure to morning energy and sleep. Exposure to morning sunlight is strongly linked to the sunlight is strongly linked to the sunlight is strongly linked to the release of dopamine, the molecule of release of dopamine, the molecule of release of dopamine, the molecule of motivation. When the retina detects motivation. When the retina detects motivation. When the retina detects sunlight, particularly blue light, it sunlight, particularly blue light, it sunlight, particularly blue light, it activates the release of dopamine in the activates the release of dopamine in the activates the release of dopamine in the brain, especially in areas related to brain, especially in areas related to brain, especially in areas related to mood and motivation. People who get mood and motivation. People who get mood and motivation. People who get regular morning light report greater
04:00regular morning light report greater regular morning light report greater emotional stability, mental clarity, and emotional stability, mental clarity, and emotional stability, mental clarity, and a stronger sense of drive and purpose. a stronger sense of drive and purpose. a stronger sense of drive and purpose. From a genetic standpoint, sunlight From a genetic standpoint, sunlight From a genetic standpoint, sunlight impacts what's called epigenetic impacts what's called epigenetic impacts what's called epigenetic regulation, the process by which genes regulation, the process by which genes regulation, the process by which genes are activated or silenced based on are activated or silenced based on are activated or silenced based on environmental signals. This means that environmental signals. This means that environmental signals. This means that simply stepping outside in the morning simply stepping outside in the morning simply stepping outside in the morning and looking toward the light without and looking toward the light without and looking toward the light without sunglasses can upregulate genes sunglasses can upregulate genes sunglasses can upregulate genes responsible for immune function, hormone responsible for immune function, hormone responsible for immune function, hormone balance, cellular repair, and even mood balance, cellular repair, and even mood balance, cellular repair, and even mood regulation. It's not just feeling good. regulation. It's not just feeling good. regulation. It's not just feeling good. It's biological It's biological It's biological transformation. Even 5 to 10 minutes of transformation. Even 5 to 10 minutes of transformation. Even 5 to 10 minutes of natural sunlight exposure in the morning natural sunlight exposure in the morning natural sunlight exposure in the morning can start this chain reaction. On cloudy can start this chain reaction. On cloudy can start this chain reaction. On cloudy days, a slightly longer exposure, 15 to days, a slightly longer exposure, 15 to days, a slightly longer exposure, 15 to 30 minutes, is enough to have a similar 30 minutes, is enough to have a similar 30 minutes, is enough to have a similar effect. But artificial lights effect. But artificial lights effect. But artificial lights indoors don't come close to providing
05:00indoors don't come close to providing indoors don't come close to providing the same biological impact. Natural the same biological impact. Natural the same biological impact. Natural light is 100 to 1,000 times more light is 100 to 1,000 times more light is 100 to 1,000 times more powerful in terms of lux intensity and powerful in terms of lux intensity and powerful in terms of lux intensity and it carries the correct wavelengths to it carries the correct wavelengths to it carries the correct wavelengths to activate the pathways involved in activate the pathways involved in activate the pathways involved in circadian alignment and gene modulation. circadian alignment and gene modulation. circadian alignment and gene modulation. Morning sunlight also helps anchor your Morning sunlight also helps anchor your Morning sunlight also helps anchor your body's production of serotonin, a body's production of serotonin, a body's production of serotonin, a neurotransmitter that not only neurotransmitter that not only neurotransmitter that not only stabilizes mood, but also plays a role stabilizes mood, but also plays a role stabilizes mood, but also plays a role in digestion, memory, and social in digestion, memory, and social in digestion, memory, and social behavior. As serotonin rises during behavior. As serotonin rises during behavior. As serotonin rises during daylight, it gets converted into daylight, it gets converted into daylight, it gets converted into melatonin at night, leading to better melatonin at night, leading to better melatonin at night, leading to better sleep, and cellular recovery. Through sleep, and cellular recovery. Through sleep, and cellular recovery. Through this one habit, exposing yourself to this one habit, exposing yourself to this one habit, exposing yourself to early morning sunlight, you are early morning sunlight, you are early morning sunlight, you are literally flipping biological switches literally flipping biological switches literally flipping biological switches that control the way you think, feel, that control the way you think, feel, that control the way you think, feel, and fun. You're not waiting for change. and fun. You're not waiting for change. and fun. You're not waiting for change. You are creating it at the level of your
06:00You are creating it at the level of your You are creating it at the level of your genes. Your body was designed to genes. Your body was designed to genes. Your body was designed to move. Movement is not just about burning move. Movement is not just about burning move. Movement is not just about burning calories or building muscles. It's about calories or building muscles. It's about calories or building muscles. It's about activating a activating a activating a profound internal network that touches profound internal network that touches profound internal network that touches every organ every organ every organ system, including your brain, immune system, including your brain, immune system, including your brain, immune system, and even your system, and even your system, and even your genetic code. Daily physical movement is genetic code. Daily physical movement is genetic code. Daily physical movement is one of the most effective and accessible one of the most effective and accessible one of the most effective and accessible tools you have to shape your biology and tools you have to shape your biology and tools you have to shape your biology and reprogram your health and performance. reprogram your health and performance. reprogram your health and performance. When you move your body, you're creating When you move your body, you're creating When you move your body, you're creating more than more than more than motion. You're generating biochemical motion. You're generating biochemical motion. You're generating biochemical messages. Every messages. Every messages. Every step, stretch, or step, stretch, or step, stretch, or repetition sends a signal to your cells. repetition sends a signal to your cells. repetition sends a signal to your cells. These signals activate a wide range of These signals activate a wide range of These signals activate a wide range of molecular changes including the molecular changes including the molecular changes including the expression of genes responsible for
07:00expression of genes responsible for expression of genes responsible for energy production, inflammation energy production, inflammation energy production, inflammation regulation, emotional balance, and regulation, emotional balance, and regulation, emotional balance, and cognitive function. This is not simply a cognitive function. This is not simply a cognitive function. This is not simply a reaction to burning energy. It is a full reaction to burning energy. It is a full reaction to burning energy. It is a full body communication system that rewrites body communication system that rewrites body communication system that rewrites your inner blueprint every single day. your inner blueprint every single day. your inner blueprint every single day. At the cellular level, movement At the cellular level, movement At the cellular level, movement stimulates the production of brain stimulates the production of brain stimulates the production of brain deserved neurotrphic factor deserved neurotrphic factor deserved neurotrphic factor BDNF. Often referred to as miracle grow BDNF. Often referred to as miracle grow BDNF. Often referred to as miracle grow for the brain. BDNF enhances the growth for the brain. BDNF enhances the growth for the brain. BDNF enhances the growth and survival of neurons, supports and survival of neurons, supports and survival of neurons, supports neuroplasticity, the brain's ability to neuroplasticity, the brain's ability to neuroplasticity, the brain's ability to rewire and adapt, and improves memory, rewire and adapt, and improves memory, rewire and adapt, and improves memory, learning, and mood. Regular movement learning, and mood. Regular movement learning, and mood. Regular movement boosts the expression of the BNF gene, boosts the expression of the BNF gene, boosts the expression of the BNF gene, meaning that with every bout of meaning that with every bout of meaning that with every bout of exercise, you are literally altering exercise, you are literally altering exercise, you are literally altering your genetic programming to become your genetic programming to become your genetic programming to become sharper, more resilient, and more sharper, more resilient, and more sharper, more resilient, and more emotionally balanced. One of the most emotionally balanced. One of the most emotionally balanced. One of the most powerful effects of movement is its powerful effects of movement is its powerful effects of movement is its impact on mitochondrial health.
08:00impact on mitochondrial health. impact on mitochondrial health. Mitochondria are the energy factories Mitochondria are the energy factories Mitochondria are the energy factories within your cells, and exercise tells within your cells, and exercise tells within your cells, and exercise tells your body to build more of them. This your body to build more of them. This your body to build more of them. This process called mitochondrial process called mitochondrial process called mitochondrial biogenesis leads to greater energy biogenesis leads to greater energy biogenesis leads to greater energy production, enhanced endurance, and production, enhanced endurance, and production, enhanced endurance, and improved resistance to fatigue. Genes improved resistance to fatigue. Genes improved resistance to fatigue. Genes involved in this process are activated involved in this process are activated involved in this process are activated through consistent physical activity, through consistent physical activity, through consistent physical activity, signaling your cells to become more signaling your cells to become more signaling your cells to become more efficient and robust. Daily movement efficient and robust. Daily movement efficient and robust. Daily movement also plays a crucial role in uh also plays a crucial role in uh also plays a crucial role in uh inflammation control, a key factor in inflammation control, a key factor in inflammation control, a key factor in disease prevention and overall disease prevention and overall disease prevention and overall vitality. Inflammation is at the root of vitality. Inflammation is at the root of vitality. Inflammation is at the root of countless chronic conditions from heart countless chronic conditions from heart countless chronic conditions from heart disease to depression. disease to depression. disease to depression. Um, regular movement influences the Um, regular movement influences the Um, regular movement influences the expression of genes that suppress expression of genes that suppress expression of genes that suppress chronic inflammation while boosting chronic inflammation while boosting chronic inflammation while boosting anti-inflammatory anti-inflammatory anti-inflammatory pathways. This doesn't require hours in
09:00pathways. This doesn't require hours in pathways. This doesn't require hours in the gym. Even moderate movement, a brisk the gym. Even moderate movement, a brisk the gym. Even moderate movement, a brisk walk, yoga session, or bodyweight walk, yoga session, or bodyweight walk, yoga session, or bodyweight workout can create lasting biological workout can create lasting biological workout can create lasting biological shifts that protect your body at the shifts that protect your body at the shifts that protect your body at the molecular level. From a hormonal molecular level. From a hormonal molecular level. From a hormonal perspective, physical activity perspective, physical activity perspective, physical activity fine-tunes the release and sensitivity fine-tunes the release and sensitivity fine-tunes the release and sensitivity of powerful substances such as insulin, of powerful substances such as insulin, of powerful substances such as insulin, cortisol, dopamine, and endorphins. cortisol, dopamine, and endorphins. cortisol, dopamine, and endorphins. Genes related to glucose metabolism and Genes related to glucose metabolism and Genes related to glucose metabolism and insulin sensitivity are directly insulin sensitivity are directly insulin sensitivity are directly influenced by your movement patterns. influenced by your movement patterns. influenced by your movement patterns. Meaning you can lower your risk of Meaning you can lower your risk of Meaning you can lower your risk of diabetes and metabolic diabetes and metabolic diabetes and metabolic disorders through regular physical disorders through regular physical disorders through regular physical activity. Additionally, the balance Additionally, the balance between stress, hormones, and feel-good
10:00between stress, hormones, and feel-good between stress, hormones, and feel-good chemicals uh shifts in your favor, um chemicals uh shifts in your favor, um chemicals uh shifts in your favor, um improving your ability to manage improving your ability to manage improving your ability to manage pressure, maintain emotional balance, pressure, maintain emotional balance, pressure, maintain emotional balance, and stay mentally sharp. and stay mentally sharp. and stay mentally sharp. Perhaps one of the most compelling Perhaps one of the most compelling Perhaps one of the most compelling effects of daily movement is its impact effects of daily movement is its impact effects of daily movement is its impact on longevity genes, including those on longevity genes, including those on longevity genes, including those associated with cellular repair and associated with cellular repair and associated with cellular repair and anti-aging. Telomeirs, the protective anti-aging. Telomeirs, the protective anti-aging. Telomeirs, the protective caps on the ends of your chromosomes, caps on the ends of your chromosomes, caps on the ends of your chromosomes, shorten with age and stress, but shorten with age and stress, but shorten with age and stress, but research shows that regular exercise research shows that regular exercise research shows that regular exercise helps preserve their length. This helps preserve their length. This helps preserve their length. This preservation is directly tied to the preservation is directly tied to the preservation is directly tied to the expression of genes that regulate cell expression of genes that regulate cell expression of genes that regulate cell aging and replication. When you move aging and replication. When you move aging and replication. When you move daily, you're not just feeling younger, daily, you're not just feeling younger, daily, you're not just feeling younger, you're literally slowing the aging you're literally slowing the aging you're literally slowing the aging process at the genetic level. Um, process at the genetic level. Um, process at the genetic level. Um, movement is also deeply tied to immune movement is also deeply tied to immune movement is also deeply tied to immune regulation. As your muscles uh contract, regulation. As your muscles uh contract, regulation. As your muscles uh contract, they release substances called mioines
11:00they release substances called mioines they release substances called mioines which have which have which have anti-inflammatory and immune boosting anti-inflammatory and immune boosting anti-inflammatory and immune boosting effects. These molecules act as effects. These molecules act as effects. These molecules act as messengers communicating with your messengers communicating with your messengers communicating with your brain, liver, fat tissue, and immune brain, liver, fat tissue, and immune brain, liver, fat tissue, and immune cells to coordinate a state of balance cells to coordinate a state of balance cells to coordinate a state of balance and defense. This means your immune and defense. This means your immune and defense. This means your immune system becomes more efficient, system becomes more efficient, system becomes more efficient, responsive, and resilient. simply responsive, and resilient. simply responsive, and resilient. simply because you chose to because you chose to because you chose to move. The mental health benefits are move. The mental health benefits are move. The mental health benefits are equally equally equally transformative. Physical activity transformative. Physical activity transformative. Physical activity upregulates genes associated with mood upregulates genes associated with mood upregulates genes associated with mood stabilization and stress resilience. stabilization and stress resilience. stabilization and stress resilience. People who move regularly experience People who move regularly experience People who move regularly experience fewer symptoms of anxiety and fewer symptoms of anxiety and fewer symptoms of anxiety and depression, not just because of depression, not just because of depression, not just because of psychological shifts, but because their psychological shifts, but because their psychological shifts, but because their biology is actively reinforcing mental biology is actively reinforcing mental biology is actively reinforcing mental stability. The epigenetic impact of stability. The epigenetic impact of stability. The epigenetic impact of movement creates a cascade of movement creates a cascade of movement creates a cascade of neurochemical and hormonal changes that neurochemical and hormonal changes that neurochemical and hormonal changes that support long-term emotional wellness. In
12:00support long-term emotional wellness. In support long-term emotional wellness. In the context of performance, both mental the context of performance, both mental the context of performance, both mental and physical. Daily movement increases and physical. Daily movement increases and physical. Daily movement increases blood flow, oxygen delivery, and blood flow, oxygen delivery, and blood flow, oxygen delivery, and nutrient transport to the brain and nutrient transport to the brain and nutrient transport to the brain and muscles. It primes the nervous system, muscles. It primes the nervous system, muscles. It primes the nervous system, sharpens focus, and increases reaction sharpens focus, and increases reaction sharpens focus, and increases reaction time. On a genetic level, the pathways time. On a genetic level, the pathways time. On a genetic level, the pathways involved in neuromuscular coordination involved in neuromuscular coordination involved in neuromuscular coordination and endurance become stronger and more and endurance become stronger and more and endurance become stronger and more efficient, giving you a biological edge efficient, giving you a biological edge efficient, giving you a biological edge in everything you do. One of the most in everything you do. One of the most in everything you do. One of the most powerful tools for transforming your powerful tools for transforming your powerful tools for transforming your health and performance doesn't come in a health and performance doesn't come in a health and performance doesn't come in a bottle, doesn't require equipment, and bottle, doesn't require equipment, and bottle, doesn't require equipment, and is already within you. It is the simple is already within you. It is the simple is already within you. It is the simple deliberate act of controlled breathing. deliberate act of controlled breathing. deliberate act of controlled breathing. This fundamental practice has been used This fundamental practice has been used This fundamental practice has been used for centuries in ancient traditions. And for centuries in ancient traditions. And for centuries in ancient traditions. And modern science now confirms what those modern science now confirms what those modern science now confirms what those traditions always knew. That how you traditions always knew. That how you traditions always knew. That how you breathe can shape how you live, think, breathe can shape how you live, think, breathe can shape how you live, think, feel, and function at the most
13:00feel, and function at the most feel, and function at the most foundational level of your foundational level of your foundational level of your biology. Controlled breathing is not biology. Controlled breathing is not biology. Controlled breathing is not just about oxygen intake. It's a direct just about oxygen intake. It's a direct just about oxygen intake. It's a direct line to your nervous system, your line to your nervous system, your line to your nervous system, your hormones, your mental state, and even hormones, your mental state, and even hormones, your mental state, and even your gene expression. Every time you your gene expression. Every time you your gene expression. Every time you take a deep intentional breath, you send take a deep intentional breath, you send take a deep intentional breath, you send a signal to your body that it's time to a signal to your body that it's time to a signal to your body that it's time to shift from chaos to calm, from stress to shift from chaos to calm, from stress to shift from chaos to calm, from stress to strength. It is one of the few strength. It is one of the few strength. It is one of the few biological processes that can be both biological processes that can be both biological processes that can be both automatic and consciously directed which automatic and consciously directed which automatic and consciously directed which gives it unique power. It gives you gives it unique power. It gives you gives it unique power. It gives you access to the autonomic nervous system, access to the autonomic nervous system, access to the autonomic nervous system, the system that controls your heartbeat, the system that controls your heartbeat, the system that controls your heartbeat, digestion, immune function and stress digestion, immune function and stress digestion, immune function and stress responses without external tools. At the responses without external tools. At the responses without external tools. At the core of this system is the balance core of this system is the balance core of this system is the balance between the sympathetic nervous system
14:00between the sympathetic nervous system between the sympathetic nervous system responsible for fight-or-flight responsible for fight-or-flight responsible for fight-or-flight responses and the parasympathetic responses and the parasympathetic responses and the parasympathetic nervous system which governs rest, nervous system which governs rest, nervous system which governs rest, recovery, and recovery, and recovery, and regeneration. Most people live in a regeneration. Most people live in a regeneration. Most people live in a chronic state of sympathetic overdrive, chronic state of sympathetic overdrive, chronic state of sympathetic overdrive, constantly rushing, worrying, reacting. constantly rushing, worrying, reacting. constantly rushing, worrying, reacting. And this imbalance leads to And this imbalance leads to And this imbalance leads to inflammation, poor sleep, anxiety, and inflammation, poor sleep, anxiety, and inflammation, poor sleep, anxiety, and even cellular damage. Control breathing even cellular damage. Control breathing even cellular damage. Control breathing acts as a switch, turning on the acts as a switch, turning on the acts as a switch, turning on the parasympathetic state with intention, parasympathetic state with intention, parasympathetic state with intention, helping your body return to helping your body return to helping your body return to homeostasis and allowing healing and homeostasis and allowing healing and homeostasis and allowing healing and clarity to take over. From a molecular clarity to take over. From a molecular clarity to take over. From a molecular standpoint, breath work alters the standpoint, breath work alters the standpoint, breath work alters the expression of genes associated with expression of genes associated with expression of genes associated with inflammation, stress resilience, and inflammation, stress resilience, and inflammation, stress resilience, and immune function. One of the key players immune function. One of the key players immune function. One of the key players is the vagus nerve, the longest cranial is the vagus nerve, the longest cranial is the vagus nerve, the longest cranial nerve in the body, which is highly nerve in the body, which is highly nerve in the body, which is highly responsive to slow diaphragmatic
15:00responsive to slow diaphragmatic responsive to slow diaphragmatic breathing. Activating the vagus nerve breathing. Activating the vagus nerve breathing. Activating the vagus nerve through controlled breath reduces heart through controlled breath reduces heart through controlled breath reduces heart rate, lowers blood pressure, and rate, lowers blood pressure, and rate, lowers blood pressure, and directly impacts the epigenetic directly impacts the epigenetic directly impacts the epigenetic regulation of inflammatory genes. With regulation of inflammatory genes. With regulation of inflammatory genes. With regular practice, breathing patterns can regular practice, breathing patterns can regular practice, breathing patterns can shift the long-term behavior of immune shift the long-term behavior of immune shift the long-term behavior of immune cells, making the body less reactive to cells, making the body less reactive to cells, making the body less reactive to chronic stressors. chronic stressors. chronic stressors. When you inhale slowly and exhale even When you inhale slowly and exhale even When you inhale slowly and exhale even more slowly, you increase heart rate more slowly, you increase heart rate more slowly, you increase heart rate variability, HRV, a marker of nervous variability, HRV, a marker of nervous variability, HRV, a marker of nervous system flexibility, and stress system flexibility, and stress system flexibility, and stress adaptability. A high HRV is linked to adaptability. A high HRV is linked to adaptability. A high HRV is linked to emotional resilience, longevity, and emotional resilience, longevity, and emotional resilience, longevity, and peak cognitive performance. Practicing peak cognitive performance. Practicing peak cognitive performance. Practicing controlled breathing for even just 5 controlled breathing for even just 5 controlled breathing for even just 5 minutes a day can improve your HRV. minutes a day can improve your HRV. minutes a day can improve your HRV. setting off a chain reaction in your setting off a chain reaction in your setting off a chain reaction in your body that reinforces genes connected to
16:00body that reinforces genes connected to body that reinforces genes connected to cellular repair, mental clarity, and cellular repair, mental clarity, and cellular repair, mental clarity, and emotional emotional emotional regulation. Controlled breathing also regulation. Controlled breathing also regulation. Controlled breathing also influences the production of influences the production of influences the production of neurotransmitters such as gamma neurotransmitters such as gamma neurotransmitters such as gamma aminobuteric acid, GABA, serotonin, and aminobuteric acid, GABA, serotonin, and aminobuteric acid, GABA, serotonin, and dopamine, chemicals responsible for mood dopamine, chemicals responsible for mood dopamine, chemicals responsible for mood stability, focus, and the regulation of stability, focus, and the regulation of stability, focus, and the regulation of emotional states. Deep breathing emotional states. Deep breathing emotional states. Deep breathing techniques can upregulate the genes that techniques can upregulate the genes that techniques can upregulate the genes that control these chemical pathways, which control these chemical pathways, which control these chemical pathways, which explains why consistent breath work explains why consistent breath work explains why consistent breath work practitioners report reduced symptoms of practitioners report reduced symptoms of practitioners report reduced symptoms of anxiety, improved mood, and sharper anxiety, improved mood, and sharper anxiety, improved mood, and sharper focus. These neurochemical shifts are focus. These neurochemical shifts are focus. These neurochemical shifts are not merely temporary. With repetition, not merely temporary. With repetition, not merely temporary. With repetition, the body adapts and evolves, changing the body adapts and evolves, changing the body adapts and evolves, changing the biological baseline of how you the biological baseline of how you the biological baseline of how you handle life's challenges. On a handle life's challenges. On a handle life's challenges. On a psychological level, deliberate psychological level, deliberate psychological level, deliberate breathing builds cognitive awareness and breathing builds cognitive awareness and breathing builds cognitive awareness and presence. It interrupts the loop of presence. It interrupts the loop of presence. It interrupts the loop of overthinking and anxiety by shifting
17:00overthinking and anxiety by shifting overthinking and anxiety by shifting attention to the body and the present attention to the body and the present attention to the body and the present moment. This simple act quiets the moment. This simple act quiets the moment. This simple act quiets the default mode network in the brain, the default mode network in the brain, the default mode network in the brain, the part responsible for rumination and part responsible for rumination and part responsible for rumination and worry, and enhances activity in regions worry, and enhances activity in regions worry, and enhances activity in regions related to decision-m, related to decision-m, related to decision-m, self-awarenesses, and executive self-awarenesses, and executive self-awarenesses, and executive function. Over time, this rewires neural function. Over time, this rewires neural function. Over time, this rewires neural pathways and triggers genes that favor pathways and triggers genes that favor pathways and triggers genes that favor growth, learning, and higher order growth, learning, and higher order growth, learning, and higher order thinking. Breath also affects metabolic thinking. Breath also affects metabolic thinking. Breath also affects metabolic processes. processes. processes. Certain breathing techniques can Certain breathing techniques can Certain breathing techniques can increase oxygen efficiency, influence increase oxygen efficiency, influence increase oxygen efficiency, influence carbon dioxide sensitivity, and help carbon dioxide sensitivity, and help carbon dioxide sensitivity, and help regulate blood regulate blood regulate blood pH. This improves energy production, pH. This improves energy production, pH. This improves energy production, endurance, and stamina. When practiced endurance, and stamina. When practiced endurance, and stamina. When practiced regularly, controlled breathing supports regularly, controlled breathing supports regularly, controlled breathing supports the upregulation of genes involved in the upregulation of genes involved in the upregulation of genes involved in mitochondrial function, the cellular mitochondrial function, the cellular mitochondrial function, the cellular powerhouses, enhancing your body's
18:00powerhouses, enhancing your body's powerhouses, enhancing your body's ability to generate energy and recover ability to generate energy and recover ability to generate energy and recover from exertion. This not only improves from exertion. This not only improves from exertion. This not only improves physical performance, but supports physical performance, but supports physical performance, but supports long-term health by keeping energy long-term health by keeping energy long-term health by keeping energy systems clean and efficient. Another systems clean and efficient. Another systems clean and efficient. Another remarkable effect of breath work is its remarkable effect of breath work is its remarkable effect of breath work is its ability to shift perception and reduce ability to shift perception and reduce ability to shift perception and reduce pain pain pain sensitivity. Deep rhythmic breathing sensitivity. Deep rhythmic breathing sensitivity. Deep rhythmic breathing activates brain regions involved in pain activates brain regions involved in pain activates brain regions involved in pain modulation and has been shown to modulation and has been shown to modulation and has been shown to increase the release of endogenous increase the release of endogenous increase the release of endogenous opioids, the body's natural painkillers. opioids, the body's natural painkillers. opioids, the body's natural painkillers. This modulation is also reflected at the This modulation is also reflected at the This modulation is also reflected at the genetic level as breath work helps turn genetic level as breath work helps turn genetic level as breath work helps turn off stress genes and activate those off stress genes and activate those off stress genes and activate those related to repair reducing the severity related to repair reducing the severity related to repair reducing the severity and frequency of chronic pain patterns. and frequency of chronic pain patterns. and frequency of chronic pain patterns. The breath is the only system that The breath is the only system that The breath is the only system that connects body, mind and genes in real connects body, mind and genes in real connects body, mind and genes in real time. Controlled breathing is more than
19:00time. Controlled breathing is more than time. Controlled breathing is more than a relaxation technique. It is a a relaxation technique. It is a a relaxation technique. It is a strategic strategic strategic tool to influence your biology, regulate tool to influence your biology, regulate tool to influence your biology, regulate your mood, sharpen your thinking, and your mood, sharpen your thinking, and your mood, sharpen your thinking, and reprogram your internal environment from reprogram your internal environment from reprogram your internal environment from the inside out. Um, sleep is not just a the inside out. Um, sleep is not just a the inside out. Um, sleep is not just a time when the body shuts down. time when the body shuts down. time when the body shuts down. It's a state of deep biological It's a state of deep biological It's a state of deep biological orchestration, a nightly orchestration, a nightly orchestration, a nightly reset during which the body reset during which the body reset during which the body repairs, repairs, repairs, restores, restores, restores, reprograms, and regenerates. Far from reprograms, and regenerates. Far from reprograms, and regenerates. Far from being a passive process, sleep is one of being a passive process, sleep is one of being a passive process, sleep is one of the most active and complex biological the most active and complex biological the most active and complex biological functions we engage in and it plays a functions we engage in and it plays a functions we engage in and it plays a profound role in determining how we profound role in determining how we profound role in determining how we feel, perform, and even how our genes feel, perform, and even how our genes feel, perform, and even how our genes behave. Quality sleep is a behave. Quality sleep is a behave. Quality sleep is a non-negotiable pillar of health and
20:00non-negotiable pillar of health and non-negotiable pillar of health and human potential, and its absence is one human potential, and its absence is one human potential, and its absence is one of the most underestimated threats to of the most underestimated threats to of the most underestimated threats to performance and longevity. Each night performance and longevity. Each night performance and longevity. Each night the brain cycles through various stages the brain cycles through various stages the brain cycles through various stages of sleep, light, deep, and REM. Each of sleep, light, deep, and REM. Each of sleep, light, deep, and REM. Each with distinct roles in physical and with distinct roles in physical and with distinct roles in physical and mental mental mental restoration. During these stages, restoration. During these stages, restoration. During these stages, particularly in deep sleep, the body particularly in deep sleep, the body particularly in deep sleep, the body undergoes a sweeping cellular undergoes a sweeping cellular undergoes a sweeping cellular maintenance program. Immune cells are maintenance program. Immune cells are maintenance program. Immune cells are replenished, muscles recover, hormones replenished, muscles recover, hormones replenished, muscles recover, hormones like growth hormone and testosterone are like growth hormone and testosterone are like growth hormone and testosterone are released in carefully timed pulses. This released in carefully timed pulses. This released in carefully timed pulses. This process isn't random. It's controlled by process isn't random. It's controlled by process isn't random. It's controlled by genes that are only activated during genes that are only activated during genes that are only activated during specific sleep phases. When you deprive specific sleep phases. When you deprive specific sleep phases. When you deprive yourself of sleep or sabotage its yourself of sleep or sabotage its yourself of sleep or sabotage its quality, you're not just losing rest. quality, you're not just losing rest. quality, you're not just losing rest. You're interrupting the genetic
21:00You're interrupting the genetic You're interrupting the genetic programming designed to protect and programming designed to protect and programming designed to protect and upgrade your health. At the genetic upgrade your health. At the genetic upgrade your health. At the genetic level, sleep influences the activity of level, sleep influences the activity of level, sleep influences the activity of hundreds of genes, including those hundreds of genes, including those hundreds of genes, including those involved in immune function, involved in immune function, involved in immune function, inflammation control, metabolism, and inflammation control, metabolism, and inflammation control, metabolism, and brain function. Studies show that just brain function. Studies show that just brain function. Studies show that just one night of insufficient sleep can one night of insufficient sleep can one night of insufficient sleep can disregulate gene expression in pathways disregulate gene expression in pathways disregulate gene expression in pathways linked to stress, aging, and linked to stress, aging, and linked to stress, aging, and disease. Genes that should be switched disease. Genes that should be switched disease. Genes that should be switched on, such as those responsible for DNA on, such as those responsible for DNA on, such as those responsible for DNA repair and cellular repair and cellular repair and cellular detoxification, are suppressed, while detoxification, are suppressed, while detoxification, are suppressed, while genes associated with inflammation and genes associated with inflammation and genes associated with inflammation and tissue tissue tissue breakdown are activated. This means that breakdown are activated. This means that breakdown are activated. This means that missing sleep doesn't just make you missing sleep doesn't just make you missing sleep doesn't just make you tired. It sets off a cascade of tired. It sets off a cascade of tired. It sets off a cascade of biological disruptions that affect every biological disruptions that affect every biological disruptions that affect every major system in the body. Sleep also major system in the body. Sleep also major system in the body. Sleep also plays a critical role in memory plays a critical role in memory plays a critical role in memory consolidation and cognitive processing. consolidation and cognitive processing. consolidation and cognitive processing. During REM sleep, the brain reactivates
22:00During REM sleep, the brain reactivates During REM sleep, the brain reactivates and organizes information gathered and organizes information gathered and organizes information gathered during the day. New neural connections during the day. New neural connections during the day. New neural connections are formed. Synapses are pruned and are formed. Synapses are pruned and are formed. Synapses are pruned and refined. This neural remodeling process refined. This neural remodeling process refined. This neural remodeling process is essential for learning, creativity, is essential for learning, creativity, is essential for learning, creativity, and decision-making. Sleep enhances the and decision-making. Sleep enhances the and decision-making. Sleep enhances the expression of genes involved in expression of genes involved in expression of genes involved in neuroplasticity. The brain's ability to neuroplasticity. The brain's ability to neuroplasticity. The brain's ability to grow, adapt, and reorganize. Without grow, adapt, and reorganize. Without grow, adapt, and reorganize. Without deep REM cycles, the brain becomes deep REM cycles, the brain becomes deep REM cycles, the brain becomes foggy, reactive, and disconnected from foggy, reactive, and disconnected from foggy, reactive, and disconnected from higher level thinking. Regular sleep on higher level thinking. Regular sleep on higher level thinking. Regular sleep on the other hand strengthens the networks the other hand strengthens the networks the other hand strengthens the networks involved in reasoning, focus, and involved in reasoning, focus, and involved in reasoning, focus, and emotional regulation. The relationship emotional regulation. The relationship emotional regulation. The relationship between sleep and emotional health is between sleep and emotional health is between sleep and emotional health is just as profound. Deep sleep reduces the just as profound. Deep sleep reduces the just as profound. Deep sleep reduces the reactivity of the amygdala, the brain's reactivity of the amygdala, the brain's reactivity of the amygdala, the brain's emotional response center, while emotional response center, while emotional response center, while strengthening the connection between the strengthening the connection between the strengthening the connection between the amygdala and the prefrontal cortex,
23:00amygdala and the prefrontal cortex, amygdala and the prefrontal cortex, which governs rational thought and which governs rational thought and which governs rational thought and control. This balancing act is critical control. This balancing act is critical control. This balancing act is critical for handling stress, maintaining for handling stress, maintaining for handling stress, maintaining self-discipline, and processing negative self-discipline, and processing negative self-discipline, and processing negative experiences. When sleep is disrupted, experiences. When sleep is disrupted, experiences. When sleep is disrupted, emotional regulation falters, and even emotional regulation falters, and even emotional regulation falters, and even minor stressors feel overwhelming. The minor stressors feel overwhelming. The minor stressors feel overwhelming. The genes responsible for this emotional genes responsible for this emotional genes responsible for this emotional resilience are highly sensitive to sleep resilience are highly sensitive to sleep resilience are highly sensitive to sleep quality and duration. Sleep also quality and duration. Sleep also quality and duration. Sleep also dictates the efficiency of the dictates the efficiency of the dictates the efficiency of the glimpmphatic system, a specialized waste glimpmphatic system, a specialized waste glimpmphatic system, a specialized waste clearance system in the brain. During clearance system in the brain. During clearance system in the brain. During deep sleep, brain cells shrink slightly deep sleep, brain cells shrink slightly deep sleep, brain cells shrink slightly to allow cerebrros spinal fluid to flush to allow cerebrros spinal fluid to flush to allow cerebrros spinal fluid to flush out toxic waste, including beta out toxic waste, including beta out toxic waste, including beta amalloid, a compound associated with amalloid, a compound associated with amalloid, a compound associated with neurogenerative conditions like neurogenerative conditions like neurogenerative conditions like Alzheimer's. Alzheimer's. Alzheimer's. This flushing process is only activated This flushing process is only activated This flushing process is only activated during restful sleep. And when it is
24:00during restful sleep. And when it is during restful sleep. And when it is interrupted or uh shortened, the interrupted or uh shortened, the interrupted or uh shortened, the accumulation of these waste products can accumulation of these waste products can accumulation of these waste products can accelerate cognitive decline. Um the accelerate cognitive decline. Um the accelerate cognitive decline. Um the expression of genes that regulate expression of genes that regulate expression of genes that regulate glimpmphatic activity is time dependent glimpmphatic activity is time dependent glimpmphatic activity is time dependent and relies heavily on maintaining and relies heavily on maintaining and relies heavily on maintaining consistent and deep sleep patterns. consistent and deep sleep patterns. consistent and deep sleep patterns. Another major benefit of quality sleep Another major benefit of quality sleep Another major benefit of quality sleep lies in its regulation of metabolic lies in its regulation of metabolic lies in its regulation of metabolic health. During sleep, the body regulates health. During sleep, the body regulates health. During sleep, the body regulates blood sugar levels, balances appetite blood sugar levels, balances appetite blood sugar levels, balances appetite hormones like leptin and ghrein, and hormones like leptin and ghrein, and hormones like leptin and ghrein, and restores insulin sensitivity. Sleep restores insulin sensitivity. Sleep restores insulin sensitivity. Sleep deprivation, even for one night, alters deprivation, even for one night, alters deprivation, even for one night, alters gene expression in ways that impair gene expression in ways that impair gene expression in ways that impair glucose metabolism and increase cravings glucose metabolism and increase cravings glucose metabolism and increase cravings for high calorie foods. This makes sleep for high calorie foods. This makes sleep for high calorie foods. This makes sleep a foundational behavior for anyone a foundational behavior for anyone a foundational behavior for anyone seeking to improve physical health, seeking to improve physical health, seeking to improve physical health, control weight, or optimize energy control weight, or optimize energy control weight, or optimize energy levels. The body simply cannot regulate levels. The body simply cannot regulate levels. The body simply cannot regulate these critical functions without
25:00these critical functions without these critical functions without sufficient rest. And it is the genes sufficient rest. And it is the genes sufficient rest. And it is the genes related to metabolism that suffer most related to metabolism that suffer most related to metabolism that suffer most from chronic sleep from chronic sleep from chronic sleep disruption. Hormonal balance is also disruption. Hormonal balance is also disruption. Hormonal balance is also closely tied to sleep. Testosterone, closely tied to sleep. Testosterone, closely tied to sleep. Testosterone, estrogen, melatonin, cortisol, all estrogen, melatonin, cortisol, all estrogen, melatonin, cortisol, all follow circadian rhythms that are follow circadian rhythms that are follow circadian rhythms that are synchronized by consistent sleepwake synchronized by consistent sleepwake synchronized by consistent sleepwake cycles. When sleep is regular and deep, cycles. When sleep is regular and deep, cycles. When sleep is regular and deep, these hormones are released in perfect these hormones are released in perfect these hormones are released in perfect harmony, supporting strength, vitality, harmony, supporting strength, vitality, harmony, supporting strength, vitality, mood, and immune protection. When sleep mood, and immune protection. When sleep mood, and immune protection. When sleep is neglected or delayed, this hormonal is neglected or delayed, this hormonal is neglected or delayed, this hormonal orchestra falls out of sync. Cortisol orchestra falls out of sync. Cortisol orchestra falls out of sync. Cortisol spikes at the wrong time. testosterone spikes at the wrong time. testosterone spikes at the wrong time. testosterone drops and melatonin, the hormone drops and melatonin, the hormone drops and melatonin, the hormone responsible for initiating sleep, responsible for initiating sleep, responsible for initiating sleep, becomes irregular. The genes governing becomes irregular. The genes governing becomes irregular. The genes governing these hormones are light sensitive and these hormones are light sensitive and these hormones are light sensitive and time dependent, and they rely on time dependent, and they rely on time dependent, and they rely on consistent sleep routines to function consistent sleep routines to function consistent sleep routines to function optimally. The immune system is deeply
26:00optimally. The immune system is deeply optimally. The immune system is deeply intertwined with sleep as well. Nightly intertwined with sleep as well. Nightly intertwined with sleep as well. Nightly rest enhances the activity of tea cells, rest enhances the activity of tea cells, rest enhances the activity of tea cells, supports the production of cytoines that supports the production of cytoines that supports the production of cytoines that fight fight fight infection, and coordinates the infection, and coordinates the infection, and coordinates the expression of genes that govern immune expression of genes that govern immune expression of genes that govern immune surveillance and repair. A single night surveillance and repair. A single night surveillance and repair. A single night of poor sleep reduces the body's ability of poor sleep reduces the body's ability of poor sleep reduces the body's ability to fight off viruses and recover from to fight off viruses and recover from to fight off viruses and recover from illness. Over time, this leads to immune illness. Over time, this leads to immune illness. Over time, this leads to immune exhaustion, higher exhaustion, higher exhaustion, higher inflammation, and greater vulnerability inflammation, and greater vulnerability inflammation, and greater vulnerability to chronic disease. Through sleep, the to chronic disease. Through sleep, the to chronic disease. Through sleep, the body turns on its defense mechanisms, body turns on its defense mechanisms, body turns on its defense mechanisms, restores internal balance, and builds restores internal balance, and builds restores internal balance, and builds the resilience needed to thrive in a the resilience needed to thrive in a the resilience needed to thrive in a demanding world. The light you expose demanding world. The light you expose demanding world. The light you expose yourself to and the way you use your yourself to and the way you use your yourself to and the way you use your visual system play a profound role in visual system play a profound role in visual system play a profound role in shaping your biology, mental state, and
27:00shaping your biology, mental state, and shaping your biology, mental state, and overall performance. Far beyond simply overall performance. Far beyond simply overall performance. Far beyond simply illuminating your environment. Light is illuminating your environment. Light is illuminating your environment. Light is a powerful signal that instructs your a powerful signal that instructs your a powerful signal that instructs your brain and body when to be alert, when to brain and body when to be alert, when to brain and body when to be alert, when to rest, how to regulate your hormones, and rest, how to regulate your hormones, and rest, how to regulate your hormones, and how to structure your internal clock. how to structure your internal clock. how to structure your internal clock. Your visual system is the most dominant Your visual system is the most dominant Your visual system is the most dominant of all sensory pathways and it of all sensory pathways and it of all sensory pathways and it communicates directly with deep brain communicates directly with deep brain communicates directly with deep brain regions that an increase in cortisol, regions that an increase in cortisol, regions that an increase in cortisol, the hormone of alertness and energy, and the hormone of alertness and energy, and the hormone of alertness and energy, and a suppression of melatonin, the hormone a suppression of melatonin, the hormone a suppression of melatonin, the hormone that makes you sleepy. This rhythm that makes you sleepy. This rhythm that makes you sleepy. This rhythm prepares you for mental clarity, prepares you for mental clarity, prepares you for mental clarity, physical readiness, and emotional physical readiness, and emotional physical readiness, and emotional stability throughout the day. stability throughout the day. stability throughout the day. Morning sunlight doesn't just regulate Morning sunlight doesn't just regulate Morning sunlight doesn't just regulate your energy levels. It also programs the your energy levels. It also programs the your energy levels. It also programs the expression of genes related to immune expression of genes related to immune expression of genes related to immune defense, defense, defense, metabolism, and stress resilience. Just metabolism, and stress resilience. Just metabolism, and stress resilience. Just 10 to 20 minutes of natural light in the
28:0010 to 20 minutes of natural light in the 10 to 20 minutes of natural light in the morning can increase the expression of morning can increase the expression of morning can increase the expression of antioxidant genes, balance inflammatory antioxidant genes, balance inflammatory antioxidant genes, balance inflammatory pathways, and synchronize hormonal pathways, and synchronize hormonal pathways, and synchronize hormonal pulses. This synchronization strengthens pulses. This synchronization strengthens pulses. This synchronization strengthens your immune system and stabilizes your your immune system and stabilizes your your immune system and stabilizes your mood. Um, light enters not only through mood. Um, light enters not only through mood. Um, light enters not only through your eyes but affects your skin and your eyes but affects your skin and your eyes but affects your skin and cellular systems as well. Um, exposure cellular systems as well. Um, exposure cellular systems as well. Um, exposure to blue light in the early hours also to blue light in the early hours also to blue light in the early hours also increases dopamine production in increases dopamine production in increases dopamine production in specific brain areas which enhances specific brain areas which enhances specific brain areas which enhances motivation, attention, and goal- motivation, attention, and goal- motivation, attention, and goal- directed behavior. The opposite is also directed behavior. The opposite is also directed behavior. The opposite is also true. Poor light habits, such as true. Poor light habits, such as true. Poor light habits, such as excessive artificial lighting at night, excessive artificial lighting at night, excessive artificial lighting at night, exposure to screens before bed, or exposure to screens before bed, or exposure to screens before bed, or inadequate daylight during the day, can inadequate daylight during the day, can inadequate daylight during the day, can desynchronize your internal clock and desynchronize your internal clock and desynchronize your internal clock and lead to widespread disregulation. When
29:00lead to widespread disregulation. When lead to widespread disregulation. When your body receives the wrong light your body receives the wrong light your body receives the wrong light signals at the wrong time, it signals at the wrong time, it signals at the wrong time, it misinterprets day as night and night as misinterprets day as night and night as misinterprets day as night and night as day. And this desynchronizes between And this desynchronizes between different parts of your brain at the different parts of your brain at the different parts of your brain at the same time. And so your sensory same time. And so your sensory same time. And so your sensory precipitous for survival precipitous for survival precipitous for survival are inadequate daylight during the day are inadequate daylight during the day are inadequate daylight during the day can disynchronize your internal clock can disynchronize your internal clock can disynchronize your internal clock and lead to and lead to and lead to disregulation in circadian rhythms and disregulation in circadian rhythms and disregulation in circadian rhythms and cycles of sleep. cycles of sleep. cycles of sleep. In sleep, this confusion alters the In sleep, this confusion alters the In sleep, this confusion alters the release patterns of crucial hormones and release patterns of crucial hormones and release patterns of crucial hormones and suppresses the genes that govern cell suppresses the genes that govern cell suppresses the genes that govern cell repair and repair and repair and detoxification. Over time, this leads to detoxification. Over time, this leads to detoxification. Over time, this leads to poor sleep, hormonal imbalance, poor sleep, hormonal imbalance, poor sleep, hormonal imbalance, cognitive decline, and lowered cognitive decline, and lowered cognitive decline, and lowered immunity. This is why avoiding bright immunity. This is why avoiding bright immunity. This is why avoiding bright light exposure, especially blue light, light exposure, especially blue light, light exposure, especially blue light, late in the evening is essential. It
30:00late in the evening is essential. It late in the evening is essential. It allows melatonin production to ramp up allows melatonin production to ramp up allows melatonin production to ramp up and enables your body to initiate the and enables your body to initiate the and enables your body to initiate the processes required for recovery, memory processes required for recovery, memory processes required for recovery, memory consolidation, and healing. Your visual consolidation, and healing. Your visual consolidation, and healing. Your visual focus, not just the light itself, but focus, not just the light itself, but focus, not just the light itself, but how you use your eyes also plays a key how you use your eyes also plays a key how you use your eyes also plays a key role in regulating your internal state. role in regulating your internal state. role in regulating your internal state. When you focus your gaze narrowly on a When you focus your gaze narrowly on a When you focus your gaze narrowly on a specific point, especially up close, you specific point, especially up close, you specific point, especially up close, you engage the sympathetic nervous system, engage the sympathetic nervous system, engage the sympathetic nervous system, increasing alertness and readiness. This increasing alertness and readiness. This increasing alertness and readiness. This is useful when performing focused tasks is useful when performing focused tasks is useful when performing focused tasks or trying to achieve high performance. or trying to achieve high performance. or trying to achieve high performance. In contrast, when you expand your gaze In contrast, when you expand your gaze In contrast, when you expand your gaze and take in panoramic views like looking and take in panoramic views like looking and take in panoramic views like looking at the horizon or observing a landscape, at the horizon or observing a landscape, at the horizon or observing a landscape, you activate the parasympathetic system, you activate the parasympathetic system, you activate the parasympathetic system, which induces calm and lowers which induces calm and lowers which induces calm and lowers stress. This ability to shift your
31:00stress. This ability to shift your stress. This ability to shift your visual focus becomes a lever for visual focus becomes a lever for visual focus becomes a lever for controlling emotional and physiological controlling emotional and physiological controlling emotional and physiological states without external substances or states without external substances or states without external substances or interventions. interventions. interventions. Visual input also affects the brain's Visual input also affects the brain's Visual input also affects the brain's reward system. Seeing sunlight, nature, reward system. Seeing sunlight, nature, reward system. Seeing sunlight, nature, and open space elevates serotonin levels and open space elevates serotonin levels and open space elevates serotonin levels and increases the expression of genes and increases the expression of genes and increases the expression of genes linked to mood regulation and linked to mood regulation and linked to mood regulation and neuroplasticity. neuroplasticity. neuroplasticity. This is why exposure to natural light in This is why exposure to natural light in This is why exposure to natural light in outdoor environments is associated with outdoor environments is associated with outdoor environments is associated with lower rates of depression, anxiety, and lower rates of depression, anxiety, and lower rates of depression, anxiety, and cognitive decline. Regular exposure to cognitive decline. Regular exposure to cognitive decline. Regular exposure to light in this way can upregulate brain light in this way can upregulate brain light in this way can upregulate brain directed neurotrophic factor BDNF, a directed neurotrophic factor BDNF, a directed neurotrophic factor BDNF, a molecule essential for learning, memory, molecule essential for learning, memory, molecule essential for learning, memory, and mental resilience. Simply stepping
32:00and mental resilience. Simply stepping and mental resilience. Simply stepping outside in the morning or taking breaks outside in the morning or taking breaks outside in the morning or taking breaks to look at the sky throughout the day to look at the sky throughout the day to look at the sky throughout the day becomes a strategy for neurological becomes a strategy for neurological becomes a strategy for neurological enhancement and emotional enhancement and emotional enhancement and emotional stability. Moreover, light exposure stability. Moreover, light exposure stability. Moreover, light exposure influences metabolic health. Light influences metabolic health. Light influences metabolic health. Light sensitive genes in your fat cells and sensitive genes in your fat cells and sensitive genes in your fat cells and muscle tissues respond to circadian muscle tissues respond to circadian muscle tissues respond to circadian signals dictating how efficiently your signals dictating how efficiently your signals dictating how efficiently your body stores or burns energy. When light body stores or burns energy. When light body stores or burns energy. When light exposure is aligned with natural dayight exposure is aligned with natural dayight exposure is aligned with natural dayight cycles, these genes operate cycles, these genes operate cycles, these genes operate efficiently leading to better glucose efficiently leading to better glucose efficiently leading to better glucose regulation, improved insulin sensitivity regulation, improved insulin sensitivity regulation, improved insulin sensitivity and healthier weight management. On the and healthier weight management. On the and healthier weight management. On the contrary, disrupted light patterns alter contrary, disrupted light patterns alter contrary, disrupted light patterns alter these gene expressions leading to these gene expressions leading to these gene expressions leading to sluggish metabolism and increased fat sluggish metabolism and increased fat sluggish metabolism and increased fat storage. Visual and light exposure when storage. Visual and light exposure when storage. Visual and light exposure when used consciously becomes a form of used consciously becomes a form of used consciously becomes a form of biological tuning. It allows you to biological tuning. It allows you to biological tuning. It allows you to shift your nervous system, reset your
33:00shift your nervous system, reset your shift your nervous system, reset your hormones, activate or suppress gene hormones, activate or suppress gene hormones, activate or suppress gene pathways, and take control of your pathways, and take control of your pathways, and take control of your energy, mood, and cognitive function. energy, mood, and cognitive function. energy, mood, and cognitive function. Your body is built for adaptation. It is Your body is built for adaptation. It is Your body is built for adaptation. It is not designed to live in perfect not designed to live in perfect not designed to live in perfect temperature controlled environments all temperature controlled environments all temperature controlled environments all the time. Exposure to elements like cold the time. Exposure to elements like cold the time. Exposure to elements like cold and heat doesn't merely challenge the and heat doesn't merely challenge the and heat doesn't merely challenge the body. It trains it, shapes it, and body. It trains it, shapes it, and body. It trains it, shapes it, and activates dormant genetic pathways that activates dormant genetic pathways that activates dormant genetic pathways that are directly linked to enhanced health, are directly linked to enhanced health, are directly linked to enhanced health, performance, resilience, and longevity. performance, resilience, and longevity. performance, resilience, and longevity. The right doses of deliberate cold and The right doses of deliberate cold and The right doses of deliberate cold and heat exposure create powerful heat exposure create powerful heat exposure create powerful physiological responses, flipping physiological responses, flipping physiological responses, flipping biological switches that strengthen biological switches that strengthen biological switches that strengthen immunity, accelerate recovery, burn fat, immunity, accelerate recovery, burn fat, immunity, accelerate recovery, burn fat, and even reprogram your genes to and even reprogram your genes to and even reprogram your genes to function more optimally. When you expose function more optimally. When you expose function more optimally. When you expose your body to cold, whether through cold your body to cold, whether through cold your body to cold, whether through cold showers, ice baths, or cold weather
34:00showers, ice baths, or cold weather showers, ice baths, or cold weather environments, the first thing that environments, the first thing that environments, the first thing that happens is an immediate release of happens is an immediate release of happens is an immediate release of adrenaline and adrenaline and adrenaline and norepinephrine. These are powerful norepinephrine. These are powerful norepinephrine. These are powerful neurochemicals that enhance alertness, neurochemicals that enhance alertness, neurochemicals that enhance alertness, sharpen focus, and shift your body into sharpen focus, and shift your body into sharpen focus, and shift your body into a state of readiness. a state of readiness. a state of readiness. Simultaneously, cold exposure activates Simultaneously, cold exposure activates Simultaneously, cold exposure activates brown atapose tissue, a type of fat that brown atapose tissue, a type of fat that brown atapose tissue, a type of fat that burns energy to produce heat. Unlike burns energy to produce heat. Unlike burns energy to produce heat. Unlike white fat, which stores calories, brown white fat, which stores calories, brown white fat, which stores calories, brown fat burns them. This process called fat burns them. This process called fat burns them. This process called thermogenesis, is a metabolic upgrade thermogenesis, is a metabolic upgrade thermogenesis, is a metabolic upgrade triggered by the cold. It forces your triggered by the cold. It forces your triggered by the cold. It forces your body to generate its own heat which body to generate its own heat which body to generate its own heat which requires energy and oxygen resulting in requires energy and oxygen resulting in requires energy and oxygen resulting in improved mitochondrial efficiency and an improved mitochondrial efficiency and an improved mitochondrial efficiency and an overall boost in metabolic health. Cold overall boost in metabolic health. Cold overall boost in metabolic health. Cold exposure also influences gene expression exposure also influences gene expression exposure also influences gene expression related to related to related to inflammation, fat metabolism, and immune inflammation, fat metabolism, and immune inflammation, fat metabolism, and immune response. When you expose yourself to
35:00response. When you expose yourself to response. When you expose yourself to cold consistently, the body adapts by cold consistently, the body adapts by cold consistently, the body adapts by expressing genes that build greater expressing genes that build greater expressing genes that build greater tolerance to environmental stress. These tolerance to environmental stress. These tolerance to environmental stress. These genes support cellular repair, reduce genes support cellular repair, reduce genes support cellular repair, reduce systemic inflammation, and improve systemic inflammation, and improve systemic inflammation, and improve insulin sensitivity. Research shows that insulin sensitivity. Research shows that insulin sensitivity. Research shows that repeated cold exposure can increase repeated cold exposure can increase repeated cold exposure can increase levels of adopeneectin, a hormone levels of adopeneectin, a hormone levels of adopeneectin, a hormone involved in regulating glucose and fatty involved in regulating glucose and fatty involved in regulating glucose and fatty acid breakdown while also downregulating acid breakdown while also downregulating acid breakdown while also downregulating pro-inflammatory cytoines. In essence, pro-inflammatory cytoines. In essence, pro-inflammatory cytoines. In essence, short-term discomfort leads to long-term short-term discomfort leads to long-term short-term discomfort leads to long-term resilience with cold triggering the resilience with cold triggering the resilience with cold triggering the expression of genetic programs designed expression of genetic programs designed expression of genetic programs designed to protect and heal the body. On a to protect and heal the body. On a to protect and heal the body. On a mental level, cold exposure enhances mental level, cold exposure enhances mental level, cold exposure enhances willpower and mental toughness. The willpower and mental toughness. The willpower and mental toughness. The discomfort of cold is discomfort of cold is discomfort of cold is undeniable and it challenges you to undeniable and it challenges you to undeniable and it challenges you to control your response to stress. Over control your response to stress. Over control your response to stress. Over time, this builds psychological time, this builds psychological time, this builds psychological resilience. The brain learns that it can
36:00resilience. The brain learns that it can resilience. The brain learns that it can endure discomfort, which translates into endure discomfort, which translates into endure discomfort, which translates into stronger self-discipline in all areas of stronger self-discipline in all areas of stronger self-discipline in all areas of life.
37:00But unlike the short burst from digital But unlike the short burst from digital dopamine sources like social media or dopamine sources like social media or dopamine sources like social media or processed sugar, the dopamine rise from processed sugar, the dopamine rise from processed sugar, the dopamine rise from cold exposure is prolonged and steady, cold exposure is prolonged and steady, cold exposure is prolonged and steady, creating a sustained sense of energy. creating a sustained sense of energy. creating a sustained sense of energy. energy and focus throughout the day. energy and focus throughout the day. energy and focus throughout the day. Heat exposure such as from saunas, hot Heat exposure such as from saunas, hot Heat exposure such as from saunas, hot baths, or intense heat environments baths, or intense heat environments baths, or intense heat environments carries its own unique benefits. When carries its own unique benefits. When carries its own unique benefits. When the body is exposed to high the body is exposed to high the body is exposed to high temperatures, it initiates a response temperatures, it initiates a response temperatures, it initiates a response called hormesis, a beneficial stress called hormesis, a beneficial stress called hormesis, a beneficial stress that triggers adaptation. In the heat, that triggers adaptation. In the heat, that triggers adaptation. In the heat, the body increases heart rate, activates the body increases heart rate, activates the body increases heart rate, activates sweat glands, and ramps up circulation. sweat glands, and ramps up circulation. sweat glands, and ramps up circulation. This is not just about detoxification or This is not just about detoxification or This is not just about detoxification or relaxation. relaxation. relaxation. The heat stress initiates cellular The heat stress initiates cellular The heat stress initiates cellular processes that mimic the effects of processes that mimic the effects of processes that mimic the effects of cardiovascular exercise. Um, blood cardiovascular exercise. Um, blood cardiovascular exercise. Um, blood vessels expand, improving vascular
38:00vessels expand, improving vascular vessels expand, improving vascular function. Heart rate increases, function. Heart rate increases, function. Heart rate increases, enhancing aerobic conditioning. This enhancing aerobic conditioning. This enhancing aerobic conditioning. This process improves endothelial function process improves endothelial function process improves endothelial function and supports the expression of genes and supports the expression of genes and supports the expression of genes that protect the heart and arteries. One that protect the heart and arteries. One that protect the heart and arteries. One of the most powerful effects of heat of the most powerful effects of heat of the most powerful effects of heat exposure is the production of heat shock exposure is the production of heat shock exposure is the production of heat shock proteins. These proteins are critical proteins. These proteins are critical proteins. These proteins are critical cellular guardians. They repair damage cellular guardians. They repair damage cellular guardians. They repair damage proteins, protect cells from stress, and proteins, protect cells from stress, and proteins, protect cells from stress, and enhance longevity. Heat shock proteins enhance longevity. Heat shock proteins enhance longevity. Heat shock proteins are activated in response to high are activated in response to high are activated in response to high temperatures and are linked to reduced temperatures and are linked to reduced temperatures and are linked to reduced risk of neurodeenerative diseases, risk of neurodeenerative diseases, risk of neurodeenerative diseases, improved muscle growth and more improved muscle growth and more improved muscle growth and more efficient recovery from efficient recovery from efficient recovery from exercise. The expression of these exercise. The expression of these exercise. The expression of these protective proteins is a direct result protective proteins is a direct result protective proteins is a direct result of controlled heat exposure and is an of controlled heat exposure and is an of controlled heat exposure and is an example of how environmental stress can example of how environmental stress can example of how environmental stress can lead to cellular strengthening. Heat lead to cellular strengthening. Heat lead to cellular strengthening. Heat also amplifies the release of growth also amplifies the release of growth also amplifies the release of growth hormone, which is essential for muscle
39:00hormone, which is essential for muscle hormone, which is essential for muscle repair, fat metabolism, and overall repair, fat metabolism, and overall repair, fat metabolism, and overall physical regeneration. Just a few sauna physical regeneration. Just a few sauna physical regeneration. Just a few sauna sessions a week have been shown to sessions a week have been shown to sessions a week have been shown to significantly increase growth hormone significantly increase growth hormone significantly increase growth hormone levels. Meanwhile, the intense sweating levels. Meanwhile, the intense sweating levels. Meanwhile, the intense sweating induced by heat improves induced by heat improves induced by heat improves detoxification and the regulation of detoxification and the regulation of detoxification and the regulation of electrolytes, both of which contribute electrolytes, both of which contribute electrolytes, both of which contribute to better hydration and nervous system to better hydration and nervous system to better hydration and nervous system performance. Saunas also stimulate BDNF, performance. Saunas also stimulate BDNF, performance. Saunas also stimulate BDNF, brain degradation neurotrophic factor, brain degradation neurotrophic factor, brain degradation neurotrophic factor, which promotes neurogenesis and brain which promotes neurogenesis and brain which promotes neurogenesis and brain plasticity, supporting better memory, plasticity, supporting better memory, plasticity, supporting better memory, learning, and emotional regulation. Both learning, and emotional regulation. Both learning, and emotional regulation. Both cold and heat trigger the release of cold and heat trigger the release of cold and heat trigger the release of endorphins, natural painkillers, and endorphins, natural painkillers, and endorphins, natural painkillers, and mood enhancers, which elevate mood and mood enhancers, which elevate mood and mood enhancers, which elevate mood and relieve symptoms of anxiety and relieve symptoms of anxiety and relieve symptoms of anxiety and depression. These temperature depression. These temperature depression. These temperature stressors teach your body how to stressors teach your body how to stressors teach your body how to regulate stress, recover faster, and regulate stress, recover faster, and regulate stress, recover faster, and stay mentally sharp. When used regularly
40:00stay mentally sharp. When used regularly stay mentally sharp. When used regularly and mindfully, they become tools for and mindfully, they become tools for and mindfully, they become tools for physical conditioning and emotional physical conditioning and emotional physical conditioning and emotional mastery. They instruct the body to mastery. They instruct the body to mastery. They instruct the body to become stronger and more efficient, not become stronger and more efficient, not become stronger and more efficient, not just through effort, but through just through effort, but through just through effort, but through adaptation. adaptation. adaptation. The genes activated by cold and heat are The genes activated by cold and heat are The genes activated by cold and heat are not theoretical. They are real and they not theoretical. They are real and they not theoretical. They are real and they are powerful switches that move you are powerful switches that move you are powerful switches that move you closer to the healthiest, strongest closer to the healthiest, strongest closer to the healthiest, strongest version of yourself.