High Performance Health She Finds Flow: Don’t Get SAD this Autumn/Winter - How to Use Sunlight & Exercise to Boost Mood & Vitality
Welcome to She Finds Flow, a little solo content from me to help you start BioSyncinthis episode, Angela explores how to use light and exercise to enhance your health, energy, and mood. She breaks down simple, science-backed strategies to sync your daily routine with your body’s natural rhythms, boosting hormonal balance, sleep quality, and overall performance. By understanding the role of morning sunlight, red light therapy, and optimally timed workouts, you’ll learn how to build habits that keep you feeling your best throughout the year.
MAIN TAKEAWAYS
- Start Your Day with Morning Light: Morning sunlight stabilises your circadian rhythm, boosts mood, and helps regulate hormones. Aim for 5-10 minutes of exposure within an hour of waking, even on cloudy days.
- Use Red Light Therapy in Winter: Red light therapy is great for combating Seasonal Affective Disorder (SAD), enhancing energy production, and supporting skin health during darker months.
- Time Your Exercise for Maximum Impact: Low-intensity workouts in the morning improve energy and mood, while high-intensity training in the late afternoon leverages optimal body temperature and lowers injury risk.
- Get Midday Sun for Vitamin D: Spending 10-15 minutes outside around solar noon helps your body produce vitamin D, boosting immunity, mood, and bone health.
- Sunset for Better Sleep: Watching the sunset helps your body wind down by triggering melatonin production, promoting relaxation and preparing you for restful sleep.
- Exercise Outdoors When Possible: Outdoor workouts combine the benefits of UV and infrared light, enhancing muscle growth and recovery, while boosting mood and energy.
TIMESTAMPS & KEY TOPICS
- 00:05 - Introduction: From corporate lawyer to health coach
- 02:50 - The science of morning light and its impact on health
- 07:10 - Red light therapy for improving energy and reducing inflammation
- 10:02 - Incorporating light exposure into exercise routines
- 12:20 - Teaser: Ideal times for outdoor activity for circadian alignment
- 12:35 - Ideal times for outdoor activity to optimise health
- 15:20 - The impact of midday sun on vitamin D production
- 18:35 - Best times to exercise for peak performance
- 21:15 - Using sunset light to signal the end of the day
- 23:50 - Summary of daily routines to support natural rhythms
- 28:38 - Closing and final remarks
VALUABLE RESOURCES
Boost Your Energy & Skin Health with red light therapy from Bon Charge and save 20% by entering code ANGELA at checkout
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Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
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ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Keynote Speaker and Host of the High Performance Health podcast. Angela recently won the award for Most Inspirational Health and Performance Coach 2024.
A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, Gaia TV, The Female Coaching Network, The Health Optimisation Summit, Biohacker Summit, Elevate, Dragonfly Live, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
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