The Quantum Biology Collective Podcast 157: Starts with the Sun: Why Circadian Basics Matter More Than You Think with Shannon Kates
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“I tried everything under the sun—except the sun. And that was what I needed to do,” says Shannon Kates, former investment banker turned wellness advocate, who joins the Quantum Biology Collective Podcast to share her transformational journey from peak career success to debilitating health challenges—and her surprising, science-backed path back to vitality.
In this episode, Shannon Kates reveals how the endless pursuit of solutions in the digital health marketplace left her feeling more overwhelmed and unwell than ever. After running the gauntlet of supplements, specialist diets, and protocols, she discovered that the missing piece wasn’t in her pantry, but just beyond her front door—a fundamental reconnection with natural light, circadian rhythms, and nature itself.
Rooted in research spanning thousands of PubMed studies and Nobel-winning discoveries in circadian biology, Shannon Kates unpacks how light—and darkness—drive our mitochondrial health, shape our metabolism, and even regulate anxiety. She shares how simple, ancient practices like morning sunlight, grounding, and blocking artificial blue light at night offer more powerful results than any trendy biohack.
Tune into the Quantum Biology Collective Podcast to hear how Shannon Kates cut through the chaos, formed Squint Essentials as a “start here” guide for overwhelmed seekers, and why true wellness might be, as she puts it, “embarrassingly simple.” Discover why, if you haven’t thought about light, there’s more room for hope, healing, and energy than you ever realized.
5 Key Takeaways
Light is the overlooked foundation of vibrant health—start reclaiming your biology today with these essentials:
- Get outside for morning sunlight before screens—begin every day with natural light to set your circadian rhythm and energize your body.
- Prioritize real connection with nature—take sun breaks, eat or make calls outside, and ground yourself daily for a stronger body and mind.
- Ditch blue light at night—dim your lights, use blue-blocking glasses, and shut off screens early to protect melatonin and deep sleep.
- Unsubscribe from the chaos—stop chasing endless wellness tips and focus instead on these core routines that move the needle.
- Take small, consistent steps—perfection isn’t required. Every bit of extra sunlight and grounded time counts, so start simple and build from there.
Memorable Quotes
"I tried everything under the sun except the sun, and that was what I needed to do. I didn’t realize that my relationship with light and my daily routines around light were actually what would move the needle on all these issues that were bothering me most."
"My health and wellness was all about my relationship with light. It was about this Nobel Prize winning concept of circadian rhythm—bright days and dark nights. It felt so simple, almost embarrassingly simple, but it’s the foundation for everything else."
"Our body is incredibly complex, but the solution is embarrassingly simple, and that is getting outside every day. We are circadian beings, we live by rhythms, and our health really starts with cycles and routines that are basic and every day."
Connect with Shannon
Website: www.squintessentials.com
Facebook: https://www.facebook.com/profile.php?id=61561011365133
Instagram: https://www.instagram.com/squintessentials/
YouTube: https://www.youtube.com/@Squintessential
Sunstack Substack: https://squintessentials.substack.com
Resources Mentioned
PubMed – https://pubmed.ncbi.nlm.nih.gov/
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From our sponsor:
For red light therapy devices, blue blocking glasses, circadian friendly nightlights & more, visit boncharge.com and enter QBC in the discount box at checkout.
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