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Childhood Night Light Exposure and the Hidden Cost of “Junk Light”

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Manage episode 509578085 series 3493259
Content provided by Mark Pettus MD and John Bagnulo PhD, MPH, Mark Pettus MD, John Bagnulo PhD, and MPH. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Mark Pettus MD and John Bagnulo PhD, MPH, Mark Pettus MD, John Bagnulo PhD, and MPH or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.

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The clock isn’t just on your wall—it’s in your cells. As autumn settles in and daylight wanes, we dig into how light acts as information for your biology, shaping sleep depth, hormone timing, and metabolic health. A standout 15-year cohort of 200,000+ children links persistent artificial light at night to higher obesity risk, and it pairs with wearable data from tens of thousands of people that reveals how little real sunlight most of us get—even at the height of summer.
We break down what’s actually happening under the hood. Blue-heavy light is a powerful morning cue, but after dusk it sends the wrong signal, suppressing melatonin, shrinking deep sleep, and nudging insulin rhythms off track. That chronic mismatch adds up, especially for kids. Beyond the usual vitamin D narrative, we talk about why full-spectrum sunlight—including infrared—matters for mitochondria, vascular function, mood, and focus, and why energy-efficient LEDs often strip out the very wavelengths that buffer blue and support recovery.
You’ll also get a practical, science-backed playbook you can start tonight. We cover morning outdoor light routines, how to set up your home with full-spectrum lamps for daytime and zero-blue bulbs for evenings, and why programmable circadian lights are a smart upgrade for fall and winter. We share simple screen hygiene, when blue-blocking glasses help, and how to navigate harsh indoor lighting without wrecking your sleep. The goal is coherence: brighter, broader mornings; softer, blue-free nights; and consistent cues your body can trust. If you’re ready to trade “junk light” for light that works with you, not against you, hit play and build your seasonal routine. Enjoyed the conversation? Follow, rate, and share the show with someone who needs a gentler evening glow.

For copies of slide deck: www.thehealthedgepodcast,com

SolShine: https://solshine.org/

Soraa Zero Blue Light Bulbs: https://store.soraa.com/zeroblue/

Korrus OIO programmable circadian lighting: https://www.korrus.com/oio/

  continue reading

Chapters

1. Childhood Night Light Exposure and the Hidden Cost of “Junk Light” (00:00:00)

2. Setting The Fall Context (00:00:01)

3. New Study: Night Light And Obesity (00:01:48)

4. Wearables Reveal Sunlight Shortfall (00:05:25)

5. Defining Sunlight Obstruction Syndrome (00:08:40)

6. Circadian Disruption Mechanisms (00:10:56)

7. Insulin, Pancreas, And Night Light (00:13:25)

8. Evolution, Junk Light, And Health (00:16:30)

9. Sunlight Beyond Vitamin D (00:20:09)

10. Seasonality And Heart Risk (00:22:43)

11. Simple Daily Light Habits (00:24:45)

12. Spectra: Sun vs. LEDs (00:27:00)

13. Blue Light, Efficiency, And Policy (00:30:05)

14. Mitochondria And Infrared Needs (00:33:05)

15. Smarter Lighting Solutions (00:36:11)

45 episodes

Artwork
iconShare
 
Manage episode 509578085 series 3493259
Content provided by Mark Pettus MD and John Bagnulo PhD, MPH, Mark Pettus MD, John Bagnulo PhD, and MPH. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Mark Pettus MD and John Bagnulo PhD, MPH, Mark Pettus MD, John Bagnulo PhD, and MPH or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.

Send us a text

The clock isn’t just on your wall—it’s in your cells. As autumn settles in and daylight wanes, we dig into how light acts as information for your biology, shaping sleep depth, hormone timing, and metabolic health. A standout 15-year cohort of 200,000+ children links persistent artificial light at night to higher obesity risk, and it pairs with wearable data from tens of thousands of people that reveals how little real sunlight most of us get—even at the height of summer.
We break down what’s actually happening under the hood. Blue-heavy light is a powerful morning cue, but after dusk it sends the wrong signal, suppressing melatonin, shrinking deep sleep, and nudging insulin rhythms off track. That chronic mismatch adds up, especially for kids. Beyond the usual vitamin D narrative, we talk about why full-spectrum sunlight—including infrared—matters for mitochondria, vascular function, mood, and focus, and why energy-efficient LEDs often strip out the very wavelengths that buffer blue and support recovery.
You’ll also get a practical, science-backed playbook you can start tonight. We cover morning outdoor light routines, how to set up your home with full-spectrum lamps for daytime and zero-blue bulbs for evenings, and why programmable circadian lights are a smart upgrade for fall and winter. We share simple screen hygiene, when blue-blocking glasses help, and how to navigate harsh indoor lighting without wrecking your sleep. The goal is coherence: brighter, broader mornings; softer, blue-free nights; and consistent cues your body can trust. If you’re ready to trade “junk light” for light that works with you, not against you, hit play and build your seasonal routine. Enjoyed the conversation? Follow, rate, and share the show with someone who needs a gentler evening glow.

For copies of slide deck: www.thehealthedgepodcast,com

SolShine: https://solshine.org/

Soraa Zero Blue Light Bulbs: https://store.soraa.com/zeroblue/

Korrus OIO programmable circadian lighting: https://www.korrus.com/oio/

  continue reading

Chapters

1. Childhood Night Light Exposure and the Hidden Cost of “Junk Light” (00:00:00)

2. Setting The Fall Context (00:00:01)

3. New Study: Night Light And Obesity (00:01:48)

4. Wearables Reveal Sunlight Shortfall (00:05:25)

5. Defining Sunlight Obstruction Syndrome (00:08:40)

6. Circadian Disruption Mechanisms (00:10:56)

7. Insulin, Pancreas, And Night Light (00:13:25)

8. Evolution, Junk Light, And Health (00:16:30)

9. Sunlight Beyond Vitamin D (00:20:09)

10. Seasonality And Heart Risk (00:22:43)

11. Simple Daily Light Habits (00:24:45)

12. Spectra: Sun vs. LEDs (00:27:00)

13. Blue Light, Efficiency, And Policy (00:30:05)

14. Mitochondria And Infrared Needs (00:33:05)

15. Smarter Lighting Solutions (00:36:11)

45 episodes

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