Morning Sun Habit: 10–30 Minutes

This episode is brought to you by Puori, Hollow Socks, Fatty15, and Branch Basics.

Light shapes far more than our sleep; it influences our metabolism, hormones, energy, and long-term health. Yet modern life has quietly flipped our light environment upside down: too little sunlight during the day and too much artificial light at night. Today’s episode explores why that mismatch may be costing us far more than we realize.

Today on The Dhru Purohit Show, Dhru sits down with Jonathan Jarecki to explore the critical role of sunlight, especially infrared light, in health and longevity. They break down key studies on sun exposure, including its impact on melatonin production, metabolic health, and overall well-being. Jonathan also shares his 2026 Light Challenge (with beginner and advanced levels) and practical strategies for getting more natural light during the day, reducing artificial light at night, and understanding the health risks of inadequate sun exposure. This episode is a powerful reminder that light isn’t just a backdrop to our lives, it’s a biological signal that shapes long-term health.

Jonathan Jarecki is a pre-medical student, studying Biology and Neuroscience. He’s passionate about preventive medicine, evidence-based wellness, and translating cutting-edge research into practical tools for everyday life, exploring how light, water, and bioelectromagnetism shape health, performance, and longevity.

In this episode, Dhru and Jonathan dive into: 

• The importance of light and sun exposure on lifespan (1:05)

• ICU infrared LED light study (11:20)

• The connection between the sun, mitochondria, and melatonin (24:06)

• The 2026 Beginner Light Challenge (34:40)

• The role of sunlight exposure in metabolic health (38:56)

• A lunch-break habit that can reprogram your biology (56:12)

• Why evening sunlight matters more than you think (1:00:23)

• The phone settings that protect your brain after dark (1:06:33)

• How much light do you actually need each day? (1:09:27)

• The Advanced Light Challenge for next-level health (1:11:20)

• Sunbathing: misunderstood, demonized, and powerful (1:14:46)

• ​​Why overhead lights at night are a hidden stressor (1:23:32)

• Jonathan’s story and journey into studying light (1:30:46)

• Final thoughts and key takeaways (1:35:27) 

Also mentioned in this episode:

• 2026 Light Challenge

• Research links

• Strainless Lighting

• Amber Vintage Incandescent Light Bulbs

• Healthlighting

• How to turn on night shift mode on your phone

• Try This: Fred Kummerow

• Want to Maintain Youthful Skin At Any Age? Top Dermatologist and Skin Cancer Expert Shares His Favorite Skin Tips and Tools

For more on Jonathan, follow him on Instagram, Whole Health’s Instagram, LinkedIn, Threads, YouTube, Apple Podcasts, Spotify, or visit his Website.

This episode is brought to you by Puori, Hollow Socks, Fatty15, and Branch Basics.

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