Practical Indoor Lighting Hacks

This episode is a deep dive into the fascinating, often misunderstood world of light, and how profoundly it shapes our biology, energy, and overall health. I reconnect with Matt Maruca, founder and CEO of Ra Optics, to trace the unlikely origin story of his work and explore how his thinking around light, sunglasses, and circadian biology has evolved over the years.

We unpack why not all blue light is created equal, how modern artificial lighting disrupts hormones and stress responses, and why context, timing, and spectrum matter far more than simplistic “good vs. bad” narratives. Matt breaks down the difference between damaging short-wavelength blue light and the beneficial blue light that helps regulate circadian rhythms, while explaining why even helpful light can become harmful when it’s out of balance or stripped of near-infrared wavelengths.

We also explore how artificial environments like offices, big-box stores, cities, and screens create chronic stress at a cellular level, and why near-infrared light is essential for mitochondrial function, structured water in the body, and resilience against oxidative damage. Matt shares how his own relationship with sunlight has shifted away from extremes toward a more nuanced, biologically intelligent approach.

From forest canopies and chlorophyll to sunglasses, sunrise exposure, and next-generation lens technology, this conversation reframes how we think about light exposure in the modern world. If you want a more grounded, practical understanding of how to protect your eyes, support your nervous system, and work with your biology instead of against it, this episode delivers.

DISCLAIMER: This podcast is for educational purposes only and not intended for diagnosing or treating illnesses. The hosts disclaim responsibility for any adverse effects from using the information presented. Consult your healthcare provider before using referenced products. This podcast may include paid endorsements.

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MORE ABOUT THIS EPISODE:

(00:00:00) How a Chance Meeting Sparked a Movement Around Light & Health

(00:18:51) Light Toxicity, Blue Light Myths, and the “Right Dose” of Sun

(00:45:24) Sunrise as a “Pre-Conditioner” and Why Cities Hit Different

(00:55:59) The “Circadian Cult,” Blue Sync Backlash, and the Skill of Changing Your Mind

(01:28:21) The Indoor Light Problem: Windows, Cars, and the “Sun You’re Not Getting”

(01:45:20) Why “Natural Light” Isn’t Always Natural

Resources:

• Website: raoptics.com

• Instagram: instagram.com/thelightdiet

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• X: x.com/ra_optics

• TikTok: tiktok.com/@ra_optics

• YouTube: youtube.com/@ra_optics

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