So

for somebody again, up North, not access to good light for a good part of the year, you could do that in the morning while you're making breakfast, making your coffee. Would you say the benefits are similar or what kind of benefit would you get from that versus being outside?

Yeah, I think you're going to get a really strong activity. It's checking all the boxes. Obviously, you can't really... mean, so the, the, the sunrise is that kind of reddish color, right? And so you're getting that with these lights. And then there's, you know, there's, there's also something that I've been doing at home that might be worth talking about where I bought these LED lights that are like kind of lighting for your house. And you can change the color. And so at night, I have them at red. But in the morning, I change them to blue. And like in my kitchen, I have my cabinets. And on the top of the cabinets, I put these lights all along the top of the cabinets. And I turn them on. And blue light like just hits the ceiling, you know, and it kind of gives you that sky feeling. And it's really, really nice to kind of activate the circadian rhythm. So I think that that, and it's very, it's really inexpensive. Like it's not expensive to buy these lights. So you can like, you can set these lights for blue and in the morning, turn those all on, which is nice. Cause when you're waking up at four in the morning, you can basically like mimic, you know, like this daylight experience and you can feel it too. Like at night, if you've got these blue lights on, it's, it's like, you're, you know, you're activated. You're like, Oh my gosh. Like, and then you turn the red you're like, oh yeah, that's what I want right now. So I would invite everybody to play with that. The other thing is stop using the regular lights in your house, in the cans or the fluorescent or whatever. Get some, and you know, I talk about this quite a bit in my books too. You know, we get into sleep hygiene, especially in the melatonin book. We kind of deep dive into a lot of these different aspects and some of the different equipment that I use at home and pictures of how I've set things up. put on the stairs, you know, in the railing, you know, outside of your house on the railing. And, um, you can plug those into like little wireless, um, outlet plugs. So then you can have just like a little controller and you've got your lamps with your red lights and you just press the buttons and like all the lights come on. Right. And you're not having to go turn every little light on, but like you turn the lights. So when I come home at night in the wintertime, like I'm not going to my, my switches on the, on the wall, I'm going to my little remote, I'm turning everything on and it just turns into this like beautiful red wonderland. And so that's the reason that you want to do that is there's so much blue and green light from our regular lights it's going to mess up your circadian rhythm you're not going to sleep very well you know if you want to honor this this rhythm it's it's really really there's not much more important than sleep even exercise and diet are below sleep like that's how important

sleep is well you're going to get into melatonin before and i jumped in wanted to pause you but i think this is a good time to come back to that and then also tie it to some of these other sleep hygiene things that people can do besides the red light so melatonin a supplement a lot of people know of and have probably taken in smaller doses orally at night. Let's talk about the benefits and then how to incorporate that with other strategies to sleep our best.

Yeah. So the big overwhelming theme in the book, it's called melatonin miracle molecule. It was a first book I wrote is high dose melatonin. And I was introduced to these super physiological doses of melatonin from, um, Russell Ryder, who's probably the most researched, like he's on like over a thousand, 1500 research articles. It's insane. And he's in his eighties, you know, and he's been taking a couple hundred milligrams a day, a night for decades. Right. And he also says that just about every researcher he knows in the field takes a hundred to two, the 180 milligram is like, kind of like about what all the animal models, cause like, I mean, life extension, disease mitigation, like, like, let's not even like sleep is just a little piece of melatonin. Melatonin is made by every cell in your body. Every mitochondria makes it to quench oxidation. It's our primary antioxidant system. And it even works in the gut. You know, we're talking about the gut in our doorway melatonin is secreted by the lining of your intestines and it stimulates microbiome swarming and so your whole microbiome thrives on melatonin and when it doesn't get that melatonin the bad bacteria over overrides the good bacteria because you don't you don't thrive that good bacteria and they've done studies on everything from ulcerative colitis to Crohn's disease with melatonin. They found just amazing benefits because of this connection to our microbiome because they're on a circadian rhythm as well. And so that's a signaling because they're like, okay, part of the day I'm going to like grow and proliferate and swarm. And the other part of the day I'm going to just kind of lie dormant, right? And so the signaling to that is melatonin. And when you don't have that signaling, you don't have that robust regeneration of those bacteria. And then the melatonin actually inhibits the bad bacteria. So it doesn't allow that. It's really like, know, it's just amazing, like how we were built and designed. It's just so perfect. Um, and, and so then melatonin also, um, uh, uh, has an anti-cancer. Um, one of the area, one of the cancers that it just has such a massive, powerful inhibition to is anything that's regulated through estrogen. So breast cancer and prostate cancer are like at the top of the list of that. So anybody with either one of those cancers really should look very closely at melatonin as something to slow the growth down. And part of that plan that they have, you know, and, you know, unfortunately our medical world is in control of that situation for the most part. And their go-to is chemotherapy and radiation. And many times patients that are diagnosed with cancer will then go to their doctor and say, hey, I heard about melatonin or I heard about this, I heard about that. And those doctors have a very strict regime because the studies that govern that treatment that they're giving you don't include anything else. And so they are going to be completely closed to anything from like fasting, which could be amazing. Ketogenic diet, melatonin, methylene glue, some of these things, they're just going to say, don't do it because this is the protocol, right? And then that puts the patient in a really messed up position because they have to either not tell their doctor, go against their doctor. And it's scary because they're looking at a life-ending disease. And we work with some patients like that. And it just sucks because if you look at the research, it's there. There's countless research that show that when you take melatonin and do radiation therapy, that it doesn't mitigate the negative effects of the radiation. And the patients bounce back, don't have all the negative effects. And it actually enhances the results. But it has not made its way into the medical model because there's no patent on melatonin. So there's nobody that's motivated to educate people, right? You don't have those cute little cheerleaders that are paid a couple hundred thousand dollars a year to go to the doctor's office with their cute little skirt and say, hey, you should use melatonin, right? They're pushing something else. So it's not in the doctor's medical books because the medical books are, our medical schools are mostly funded by pharmaceutical companies. And then they demand that inside the books, the textbooks, when you research certain diseases like a stomach disease, that you use Prilosec, an acid blocker in the stomach, right? They don't learn that H. pylori is the most common cause, which is a stomach infection of heartburn, and that it's too little acid in the stomach that's causing the heartburn because we're not able to properly break down the food and trigger the release of the sphincter on the bottom of the stomach to release the food content to then dump bicarb, which is an alkalizing. acid dumps baking soda basically to neutralize all that acid so that that material going into the small intestine is not acidic. So literally when you take acid blockers, you're actually creating an acid material that's then going to destroy the lower part of the gut and cause all these other problems. And it's such a backward education, but it's fueled by finances. It's fueled by big pharma and how they want to push these doctors into prescribing these medicines. It's crazy. They're not learning root cause. They're not learning about what's really causing the disease because curing diseases does not, it's not profitable. People aren't taking something every day over longer periods of time, which create like tremendous profits for the, for the medicines. And so then the researchers and the pharmaceutical companies that are starting to look around to say, okay, let's find the new drug that we can make money off of. And so, oh, this molecule, oh, you can take this a few times and it's going to cure this disease. Well, let's put that, let's hide that. We don't want people to know that, but this one is going to have a temporary effect and then have to take it every day three times a day and blah blah blah okay this is the one i want to spend a billion dollars to take it through the phase one phase two and phase three clinical trials get it approved and then we're going to make a lot of money off of this once it gets to market and when you start to really look at this logically like it it's scary, but it's reality. All right. Coming back to melatonin as a whole, it's

a hugely important molecule.